4 Refreshing Watermelon Recipes

by Victoria Le Maire, RD, LD

Last Updated: July 8, 2021

With summer in full swing, it’s time to get the low-down on some of our favorite fruits to enjoy by the pool or bring to the next BBQ! With its sweetness and hydrating impacts, watermelon is a perfect summer treat. Read on to learn more about how to add more watermelon to your plate and why it’s a nutritious option to choose year-round.

What is it?
The watermelon is considered to be a fruit plant originally from a vine of southern Africa. A type of melon, it has a smooth exterior and a refreshingly tasty interior flesh. The first recorded watermelon harvest dates to 4,000-5,000 years ago near Egypt. Watermelon is made up of 92% water, so if you’re working up a sweat or looking to boost your water intake, it’s is a sweet way to reach your goal.

Look, Lift and Turn
It’s one thing to eat watermelon, but it’s another to pick a ripe one! Here are a few simple steps to find your refreshing melon.

Look the watermelon over and ensure it’s firm, free from bruises or dents.

Lift it to see how much it weighs. It should be heavy in size--if one seems lighter than the rest, it may have lost its water and spoiled.

Turn it over. A healthy watermelon will have a rich yellow spot on its underside, which was formed during the ripening process as it sat under the sun. Although some may have heard otherwise, stripes don’t indicate ripeness. They mean they’re a different variety of watermelon. A whole, uncut watermelon should stay at room temperature until ready to be used. Once cut open, store the watermelon in an airtight container and place it in a refrigerator to eat within 3-5 days.

Prepare & Dig in
Watermelon may seem intimidating to prepare on your own. However, it’s a cost-effective option that will leave you with a sense of accomplishment once prepared. Using a serrated bread knife, carefully slice the top and bottom of the watermelon. An easy way to cut a watermelon is to do so in wedges or chunks. If your melon has seeds, scrape them out with a spoon. The rind is edible (once cooked), but if you want to remove it, hold your wedge steady and slice the melon away where the pink flesh begins to turn white.

Here is some watermelon recipe inspiration to try in your kitchen:
  1. If you’re looking for a sweet and zesty side dish, try this watermelon and jicama salad. Pro tip: add some grilled shrimp to turn this into a meal!
  2. This plant-based salad offers a satisfying flavor for your taste buds and can cool you off during high temperatures.
  3. Try making this better-for-you dessert option that both adults and kids will enjoy!
  4. Create a classic drink for your adult guests or make a mocktail at your next get-together.

Choosing this water-rich, nutrient-dense fruit can be part of any healthful eating plan. Whether you purchase it whole or choose a pre-cut option, this healthy food offers various vitamins, minerals, and antioxidants. Enjoy this wonderful fruit and stay cool this summer! For more information about how to incorporate more fruits and vegetables into your eating pattern, schedule a telenutrition appointment with a Kroger Health dietitian.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Victoria Le Maire, RD, LD

Victoria Le Maire, RD, LD

Victoria is a dedicated dietitian with a love for helping others develop a positive relationship with food, while setting realistic goals. Victoria has professional experience with various conditions such as strokes, diabetes and weight management. She strives to make a nutritious lifestyle attainable for all. You can catch Victoria scratch-cooking at home, trying new workouts at her local gym or spending time with her dog, Jack.