The 200 SuperFoods That Will Save Your Life by Deborah Klein Page B
Authors: Deborah Klein
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It provides vitamin A, vitamin C, potassium, and some B vitamins.
Watermelon is also a rich source of lycopene, which is a phytochemical found in some red fruits and vegetables. (Lycopene is often regarded as the likely agent in the tomatoâs apparent prevention of some cancers.) Watermelon rinds are a significant source of citrulline, which helps lower blood pressure by relaxing blood vessels.
NUTRITIONAL COMPOSITION One cup of raw watermelon pieces provides 51 calories, 11.5 g carbohydrate, 1 g protein, 0.7 g fat, 0.8 g dietary fiber, 586 IU vitamin A, 15 mg vitamin C, 4 mcg folic acid, 186 mg potassium, 3 mg sodium, 14 mg phosphorus, 13 mg calcium, and 18 mg magnesium.
Bringing It Home
There are many types of watermelon available. In general, melons with deep color will have more carotenoids, but a deep green exterior does not always guarantee a deep red interior. When buying a cut melon, check the color of the flesh and go for the rich dark reds. When buying watermelon whole, choose one with a shiny, rich green skin and without bruises, dents, or blemishes. A paler patch where the fruit has rested on the ground means that the melon ripened in the sunâa good sign as long as the patch is neither mushy nor dry. The melon should feel firm and heavy.
Wash the outside of the watermelon before cutting into it. You can store a whole watermelon in the refrigerator for a day or two. If you cut the watermelon into slices or cubes, store them in an airtight container in the refrigerator, where they will keep for three or four days.
For a quick, refreshing cold soup, purée watermelon, cantaloupe, and kiwi together. (Remove the skins and seeds first!) Swirl in a little nonfat plain Greek-style yogurt and serve!
Mix watermelon cubes with thinly sliced red onion, salt, and black pepper for a great summer salad. Watermelon is a wonderful addition to any fruit salad.
Livit Recipe
Watermelon Refresh Smoothie
2 cups watermelon chunks, with seeds removed
1 tablespoon agave nectar OR honey
1 tablespoon fresh mint leaves
1 cup lemon yogurt
Cinnamon
⢠In the container of a food processor or blender, puree the watermelon, agave nectar, and mint, using short bursts to avoid overblending. (Because watermelon is 92 percent water, it will disintegrate under too much pressure.) Add the yogurt and cinnamon to the watermelon mixture. Pulse in short bursts, just until smooth. Serve.
YIELD 2 servings
NUTRITION ANALYSIS PER SERVING 181 calories, 37.8 g carbohydrate, 8 g protein, 1.9 g fat, 0.9 g dietary fiber
2
Carbohydrates:
Starchy Vegetables
Many of the starchy vegetables occupy a middle ground between fruits and true vegetables, acting as both a carbohydrate and a significant source of vitamins, minerals, antioxidants, and sometimes protein. Although this is not true in every case, most starchy vegetables release their energy relatively slowly, so that they maintain more stable blood sugar levels than some of the sweeter fruits. They tend to be high in fiber and, in some meals, can take the place of a grain even while providing a wider range of nutrients.
41 Acorn Squash
Benefits
Acorn squash is one of the winter squashes, which in temperate climates are harvested in the autumn when their seeds have matured and their outer skins have hardened into a rind. Theyâre called âwinterâ squashes because, before refrigeration, they could be kept and eaten through the winter.
As you might guess from the acorn squashâs orange flesh, it is a good source of antioxidant carotenes. It also provides the minerals magnesium, manganese, potassium, and calcium, and vitamins A and C.
NUTRITIONAL COMPOSITION One-half cup of baked acorn squash cubes provides 57 calories, 14.9 g carbohydrate, 1.1 g protein, 0.1 g fat, 4.5 g dietary fiber, 437 IU vitamin A, 11 mg vitamin C, 19 mcg folic acid, 446 mg potassium, 4 mg sodium, 46 mg phosphorus, 45 mg calcium, and 44 mg magnesium.
Bringing It Home
Acorn squash are relatively
Watermelon is also a rich source of lycopene, which is a phytochemical found in some red fruits and vegetables. (Lycopene is often regarded as the likely agent in the tomatoâs apparent prevention of some cancers.) Watermelon rinds are a significant source of citrulline, which helps lower blood pressure by relaxing blood vessels.
NUTRITIONAL COMPOSITION One cup of raw watermelon pieces provides 51 calories, 11.5 g carbohydrate, 1 g protein, 0.7 g fat, 0.8 g dietary fiber, 586 IU vitamin A, 15 mg vitamin C, 4 mcg folic acid, 186 mg potassium, 3 mg sodium, 14 mg phosphorus, 13 mg calcium, and 18 mg magnesium.
Bringing It Home
There are many types of watermelon available. In general, melons with deep color will have more carotenoids, but a deep green exterior does not always guarantee a deep red interior. When buying a cut melon, check the color of the flesh and go for the rich dark reds. When buying watermelon whole, choose one with a shiny, rich green skin and without bruises, dents, or blemishes. A paler patch where the fruit has rested on the ground means that the melon ripened in the sunâa good sign as long as the patch is neither mushy nor dry. The melon should feel firm and heavy.
Wash the outside of the watermelon before cutting into it. You can store a whole watermelon in the refrigerator for a day or two. If you cut the watermelon into slices or cubes, store them in an airtight container in the refrigerator, where they will keep for three or four days.
For a quick, refreshing cold soup, purée watermelon, cantaloupe, and kiwi together. (Remove the skins and seeds first!) Swirl in a little nonfat plain Greek-style yogurt and serve!
Mix watermelon cubes with thinly sliced red onion, salt, and black pepper for a great summer salad. Watermelon is a wonderful addition to any fruit salad.
Livit Recipe
Watermelon Refresh Smoothie
2 cups watermelon chunks, with seeds removed
1 tablespoon agave nectar OR honey
1 tablespoon fresh mint leaves
1 cup lemon yogurt
Cinnamon
⢠In the container of a food processor or blender, puree the watermelon, agave nectar, and mint, using short bursts to avoid overblending. (Because watermelon is 92 percent water, it will disintegrate under too much pressure.) Add the yogurt and cinnamon to the watermelon mixture. Pulse in short bursts, just until smooth. Serve.
YIELD 2 servings
NUTRITION ANALYSIS PER SERVING 181 calories, 37.8 g carbohydrate, 8 g protein, 1.9 g fat, 0.9 g dietary fiber
2
Carbohydrates:
Starchy Vegetables
Many of the starchy vegetables occupy a middle ground between fruits and true vegetables, acting as both a carbohydrate and a significant source of vitamins, minerals, antioxidants, and sometimes protein. Although this is not true in every case, most starchy vegetables release their energy relatively slowly, so that they maintain more stable blood sugar levels than some of the sweeter fruits. They tend to be high in fiber and, in some meals, can take the place of a grain even while providing a wider range of nutrients.
41 Acorn Squash
Benefits
Acorn squash is one of the winter squashes, which in temperate climates are harvested in the autumn when their seeds have matured and their outer skins have hardened into a rind. Theyâre called âwinterâ squashes because, before refrigeration, they could be kept and eaten through the winter.
As you might guess from the acorn squashâs orange flesh, it is a good source of antioxidant carotenes. It also provides the minerals magnesium, manganese, potassium, and calcium, and vitamins A and C.
NUTRITIONAL COMPOSITION One-half cup of baked acorn squash cubes provides 57 calories, 14.9 g carbohydrate, 1.1 g protein, 0.1 g fat, 4.5 g dietary fiber, 437 IU vitamin A, 11 mg vitamin C, 19 mcg folic acid, 446 mg potassium, 4 mg sodium, 46 mg phosphorus, 45 mg calcium, and 44 mg magnesium.
Bringing It Home
Acorn squash are relatively
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