According to Rimi’s health nutrition consultant, nutritionist Dr. Edita Gavelienė, watermelons are an excellent source of liquid, because even about 90% of this fruit consists of water.
Therefore, watermelon can perfectly diversify the diet, but it should not be the only fruit to eat: they are recommended for those who find it more difficult to drink the required amount of water per day.
“Watermelon is a zero-calorie fruit, 100 g of watermelon contains about 21 calories, 4.5 g of carbohydrates (0.5 g of fiber), 0.4 g of protein and exactly 0 g of fat. They are also rich in B vitamins, which are essential for energy production, as well as vitamin C, magnesium and potassium.
Although watermelon is often eaten as a dessert, it is also great in salads, with fruit or even dairy products. It’s a really great component to diversify the taste,” says Dr. E. Gavelene.
However, the nutritionist warns that this fruit has one dangerous feature: “Watermelon has a high glycemic index, which means that this product increases appetite, and it is more difficult to control the feeling of satiety.” Therefore, people with diabetes or those who control their appetite should be careful when consuming watermelon.
It can be both main course and dessert
According to Rimi culinary technologist Lina Barchaite, watermelon is a great dessert, but this fruit is very versatile. It can be eaten as an addition to various dishes, consumed as a juice or cocktail, and can also be grilled.
“Watermelon can also be a staple. For example, it can be used to make a refreshing cold gazpacho soup on hot summer days. Of course, do not forget to add tomatoes to such a soup, it is not only the main ingredient of the dish, but also increases the thickness of the soup,” advises L. Barchaite.
Watermelon is also perfect for fresh summer salads that can be made with different cheeses, so the culinary technologist encourages us not to be afraid of experimenting: “This fruit is feta cheese, lettuce, onion, tomato, mint, etc. Add watermelon to your next salad and you’ll find that it not only adds juiciness and sweetness, but also texture.”
It stays fresh longer in the fridge
According to Ruta Genien, Rimi’s product manager, it is the height of the watermelon season, with watermelons coming to Rimi’s malls in season from Spain, Italy, Morocco, Ukraine and Hungary.
“We do not have Lithuanian watermelons on the market, but due to the warming of the climate, these fruits are well received in Lithuania, the taste and appearance depend on the variety. Everyone wants the fruit they buy to be sweet and juicy, so a few tricks will help you distinguish a ripe watermelon. First of all, the flesh of such a watermelon is always bright red, and the seeds are dark brown or black. A bright orange spot on the side of a watermelon means that it is ripe, and a dark green watermelon should be red and sweet inside,” says R. Genienye.
It is recommended to store watermelon brought from the store in the refrigerator: “Uncut watermelon can be refrigerated at a temperature of up to 10 degrees, and sliced watermelon should be consumed as soon as possible.” Cut watermelon will last a long time in the fridge, but it may lose a bit of flavor.’
Culinary technologist of “Rimi” Lina Barchaite invites you to taste a new salad with grilled halloumi cheese, Bolivian pigeons and watermelon.
Salad with grilled halloumi cheese, Bolivian pigeons and watermelon
For the salad you will need:
- 200 g of halloumi cheese;
- 500 g of watermelon;
- 100 g of black Bolivian pigeon;
- 100 g horseradish;
- 50 g of pine nuts;
- 80 g cured ham slices.
For the infusion you will need:
- 3 tablespoons of olive oil;
- 1 piece. lime;
- 2 tablespoons of honey;
- sea salt;
- black pepper.
How to produce
Cut the halloumi cheese into slices about 1 cm thick.
Heat grill to medium heat, brush grates with 1 tablespoon olive oil. Cook the cheese for 1-2 minutes on each side or until it turns a nice golden color. Leave the baked cheese to cool slightly.
Make the dressing: Blend all dressing ingredients in a food processor until smooth (use lemon juice and zest).
Cut the watermelon into small squares.
Cook the Bolivian Pigeon Powder according to package directions, then refrigerate.
Place the bell peppers, cooked chilled Bolivian pigeons, watermelon slices, pine cones, cured ham on plates and pour the dressing on top.
Place the grilled cheese slices on a plate next to it.
Serve as a refreshing light lunch or dinner or as a colorful side dish.