Health Benefits of Watermelon

With summer fast approaching, watermelon season is now getting started. Likely a popular choice with kids, this fruit may have become neglected with many adults.

This is too bad though because not only is it a great tasting snack, it is one that will help you lose weight while also boosting your nutritional intake. One of the best things about watermelon is that it contains so much water. Especially during the summer months, hydration becomes so important as you are likely sweating more than usual, further increasing your need. Eating more fruits and vegetables is a great way to increase your hydration level while providing your body with plenty of vitamins and nutrients.

One notable health benefit of watermelon is that it can help reduce the inflammation that those who have asthma, atherosclerosis, diabetes, colon cancer and arthritis see. It's always best to try and find natural remedies for your health concerns so this would be a great option for those suffering.

Additionally, watermelon is also very high in many antioxidants, reducing your risk for damages seen by disease causing free radicals. First off, it is an excellent source of vitamin C, with one cup containing about 25% of your recommended daily intake. Next, vitamin A is also found in good amounts, with a one cup serving satisfying 10% of your intake for the day. These vitamins will work together to help to reduce the risk of heart diseases and colon cancer as well as treating the symptoms associated with osteoarthritis and rheumatoid arthritis.

Another nutrient, lycopene, which is traditionally found in tomatoes, also is seen in watermelon. The best part here is that the lycopene is readily available whereas with tomatoes you need to cook them slightly for it to be released.

The consumption of watermelon will also help you to heal faster as one of the amino acids found in it speeds up wound healing and aids in the process of cell division. Take note however that most of this nutrient is found in the white part of the fruit which unfortunately most people end up throwing away.

The potassium that is seen in watermelon will help to reduce your blood pressure as it works in conjunction with sodium, helping to balance the sodium-potassium pumps.

Lastly, since it does only contain about 50 calories per cup, watermelon is easy on the daily calorie intake total and will help fill you up in the process. This makes it a really great food for any dieter to consume who is looking for a simple way to squash hunger pangs.

When choosing watermelon, look for one that is deep in color and doesn't have many or any white marks on it. If you are buying a half a watermelon and can see the inside, try and have one that has dark black seeds as well and is heavy in weight for its size.

So next time you are looking for a refreshing summer snack, consider having some watermelon. It's a great option for dessert too if you need something sweet to finish off your meal.

Grilled Zucchini Roll Ups

This is a healthy summer recipe that kids of all ages
 love to make and eat!

(Adapted from a Fine Cooking Magazine recipe)

Ingredients:

1 very large or 3 small zucchini
Olive oil
Kosher salt
Freshly ground black pepper
3 1/2 oz. herbed goat cheese
 7 or  8 kalamata olives, finely chopped

Directions:

1. Preheat grill to high heat.
2. Slice a strip lengthwise from the zucchini to expose the inside of the vegetable. Discard or reserve for another use. Cut the 2 ends from the zucchini to make straight edges. Cut the zucchini lengthwise into 1/2-inch strips. If using a large zucchini, cut each of these strips in half crosswise. This won’t be necessary with small zucchini.
3. Brush both sides of the zucchini pieces liberally with olive oil. Season well with kosher salt and freshly ground black pepper. Lay the zucchini pieces on the grill at a 45-degree angle (for more attractive grill marks). Cook until the zucchini is very tender, but not mushy, about 3 minutes per side, moving the pieces during cooking to ensure even browning.
4. Remove zucchini from the grill. Set a wire cooling rack on top of a bowl to give the cooling rack extra clearance from the counter. Drape the zucchini pieces on the rack to cool. This method will stop the zucchini from steaming will cooling.
5. Place goat cheese in a medium bowl. Stir olives into the goat cheese.
6. Spread a layer of the goat cheese mixture onto one side of each zucchini piece. Gently roll each piece of zucchini. Serve.

Makes 8 to 10 rolls.

Amazing Gluten Free, Dairy Free Pancakes!

Great for a Weekend Morning...
Silver Dollar Blueberry Pancakes
Gluten Free and Dairy Free!

Ingredients:

1 1/2 cups  finely ground blanched almond flour

1/2 tsp. baking soda

1/2 tsp.  salt

1/2 tsp.   cinnamon (optional) 

3 large eggs 

4-5 Tbs. full fat coconut milk

2 Tbs.  honey

1 tsp. vanilla or juice of half a lemon
1/4 cup fresh blueberries (optional)

Non-stick cooking spray or butter

Directions:

In a medium mixing bowl, sift and/or mix together the almond flour, baking soda, salt and optional spice.

In a separate bowl, blend together the eggs, coconut milk,  honey and vanilla.

Add the liquid ingredients to the dry and mix well. Let rest for 5 min. 

Spray a pancake griddle or non-stick pan with the cooking spray or butter.  Turn the stove onto medium and preheat the pan for about a minute.

To check if the pan is ready to cook, sprinkle a few drops of water in the pan.  If bubbles jump around, then it is ready to use.

Add about 2 Tbs. of batter to the pan.  Cook for about 1 to 2 minutes, until pancakes puff up and are dry around the edges.

Flip the pancakes over with a pancake spatula.  Cook for 1 to 2 minutes more, until the pancakes are golden brown.  Repeat the steps. until all the pancakes have been made.  

Serve with butter and warm maple syrup if desired.

Makes about 25-30 silver dollar size pancakes.  Enjoy!