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Watermelon

Pick it!

  • Best clue to ripeness is a yellow or creamy underside, not white or pale green.
  • Heavy with a hard rind.
  • The flesh should be deep colored with dark brown or black seeds; a few white seeds if “seedless.”
  • Store uncut watermelon 2 weeks at cool room temperature.
  • Tightly cover cut pieces in plastic wrap and refrigerate for 2 to 3 days.

Try it!

  • Rinse whole watermelons with clean water before slicing to remove any bacteria.
  • The flavor of watermelon is best enjoyed raw.
  • Watermelon tastes best icy cold in fruit smoothies, slushes or simply eaten from the rind.

Like it! Watermelon Smoothie

Ingredients

  • 1 - 8-ounce lemon, fat-free yogurt
  • 3 cups cubed, seeded watermelon
  • 1-pint fresh strawberries, cleaned and hulled
  • 1 tablespoon honey or strawberry jam
  • 3 ice cubes

Directions

  1. In a blender or food processor, combine yogurt, watermelon, strawberries, honey and ice cubes.
  2. Process until smooth and frothy.
  3. Serve in tall glasses with a straw.

Yield: 4 servings

Nutrition Facts per Serving: Calories 140; Fat 0g; Cholesterol 0mg; Sodium 680mg; Carbohydrates 34g; Fiber 4g; Sugar 26g; Protein 5g

Source: University of Illinois Extension

© South Dakota Board of Regents

Program Materials

Colorful fact sheets, recipe cards and educational videos provide educators and families with fun, engaging tools to enhance any dietary curriculum in a variety of settings.

Quick resources are available in the fact sheets below. Download the zipped folder to use the lesson plan, sampling instructions, recipes and display materials in your educational program.