July Super Food- Watermelon

For the month of July, we will be focusing on Watermelon:

  • The watermelon is a flowering plant that originated in West Africa, where it can be found growing the wild. Seedless watermelon were initially developed in 1939 by Japanese scientists. Watermelons are tropical or subtropical plants and needs temperatures higher then 77 degrees to thrive.
  • Watermelons are a fairly low calorie snack. A cup of water melon contains 46 calories, 12 gm carbohydrate, 18% of Vitamin A and 21% Vitamin C intake per day. Vitamin A is important for night vision as well as regulating the immune system. Vitamin C intakes help to prevent scurvy and protect against the common cold.
  • Watermelons are high in water content. Over the summer, next time you are feeling thirsty, instead of reaching for a sugary beverage, grab a cup of watermelon or a glass of water.


Watermelon Salsa


  • 3 Cups seedless watermelon, diced
  • 1 large jalapeno or Serrano pepper, seeded and minced
  • 1/3 cup fresh cilantro, chopped
  • ¼ cup shallot or red onion, finely diced
  • ¼ teaspoon kosher salt, or to taste


  1. In a medium-sized bowel, combine the watermelon, jalapeno, cilantro and shallot.
  2. Add the lime juice and salt, stirring until evenly combined. Taste and adjust seasoning if desired
  3. Serve with a few tortilla chips or as a topping over grilled fish or chicken

Watermelon Agua Fresca


  • 1 ½ cups water
  • ¼ cup fresh lime juice
  • 1 packet “on the go” lemonade packet, crystal light or another brand
  • 5 Cups seedless watermelon cut into 1 inch pieces


  1. Blend all ingredients in a blender
  2. Strain in a colander, into a pitcher and discard strained extra pieces
  3. Serve and pour over ice