Refreshing Watermelon

In Ontario, watermelon is in season from July to September. These hot summer months are the perfect time to enjoy watermelon – it’s refreshing sweet taste and high water content can help beat the heat and prevent dehydration.

But watermelon contains more than just water (and sugar) – it is high in vitamins, minerals and antioxidants.

Like other fruits and vegetables, increasing your intake of watermelon can help decrease your risk of developing chronic diseases such as obesity, heart disease and diabetes.

Watermelon is very low in calories – about 40 calories per 1 cup serving of diced watermelon.

Watermelon is rich in lycopene, which may help protect against heart disease.

Watermelon is an excellent source of antioxidants that can protect against cell damage caused by free radicals (which may cause cancer).

Consuming watermelon may also help prevent constipation due to its high water content and fibre.

Watermelon also contains vitamin A and vitamin C, which help keep skin and hair healthy.

Use the following tips to include watermelon into your healthy eating plan this summer.

  • Enjoy watermelon on its own as a light refreshing snack or dessert.
  • Blend watermelon into a smoothie.
  • Dice watermelon and add it to salads.

Try these simple watermelon recipes.

Watermelon Salad

(recipe source

Makes 8 servings


8 cups loosely packed torn Boston lettuce

2 cups seedless watermelon chunks (1 inch)

3/4 cup quartered cucumber slices

1/3 cup thin small red onion slices, separated into rings

1/3 cup Kraft Creamy Poppyseed Dressing


Combine first 4 ingredients in large bowl.

Add dressing; toss to coat. 

Strawberry Watermelon Slush

(recipe source

Makes 4 servings


3 cup lemon juice

1/3 cup sugar

2 cups cubed seedless watermelon

2 cups fresh strawberries, halved

2 cups ice cubes


Place first four ingredients in a blender; cover and process until smooth. Add ice; process, covered, until slushy. Serve immediately.


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