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Healthy Living Recipes

Deb Morgan: This month I turn over our recipe corner to watermelon connoisseur Grace Welker, who when not eating watermelon is our Editorial Director here at Kripalu. Not only are these recipes yummy, they are also quite nutritious, as John will explain. Happy summer eating!

Read John Bagnulo’s nutritional commentary: The Merits of Watermelon

Watermelon is an amazing fruit that is actually indigenous to the Kalahari Desert area of Africa. A great source of the antioxidant molecule glutathione, which can dramatically aid the liver’s efforts to detoxify our blood, watermelon is also a good source of lycopene, the carotenoid that seems to offer the prostate gland excellent protection against cancer. The most interesting aspect of watermelons is their seeds; somewhat hard to find these days with all of the seedless varieties dominating the grocery stores, watermelon seeds are great for protecting the bladder and urinary tract against infection and can help reduce inflammation in these areas caused by the presence of pathogens. Overall, this is one of the best fruits for men’s and women’s urinary tract health.

Refreshing Watermelon Salad

Grace Welker: This is the absolute best-—the flavor mix is amazing, and it is very, very cooling on hot days. I just eyeball the quantities to suit my current tastes.

Kalamata olives
Red onions
Lime juice
Feta cheese
Olive oil

Mix together and enjoy!

Chilled Watermelon Soup

Serves eight.

6 pounds (or 9 cups) yellow or red seedless watermelon, diced
2 tablespoons chopped fresh mint
1 tablespoon sugar
2 tablespoons fresh lemon juice 1 cup lightly sweet white wine (such as Riesling) or ¾ cup water mixed with ¼ cup sugar
1 teaspoon chopped ginger
8 teaspoons crumbled feta (optional)

Combine 1 cup of the watermelon with mint and sugar in a bowl. Set aside. Reserve 1/8 cup watermelon for garnish and blend remaining watermelon, lemon juice, wine, and ginger in a blender until smooth. Let sit 30 minutes. Strain soup. Serve topped with remaining watermelon and 1 teaspoon of feta.

Grilled Watermelon Slices with Honey-Lime Syrup

Grace Welker: These were interesting and delicious. The watermelon caramelizes on the grill.

Watermelon slices
Honey for brushing the watermelon

Honey-Lime Sauce

Mix together:
Juice of 2 limes
Zest of ½ lime
3 tablespoons honey
2 teaspoons water
A few dashes of cayenne pepper
A pinch or two of salt

Preheat grill to high. Cut watermelon into 1-inch-thick slices. Brush each side lightly with some honey and place on grill. Grill until just browned, about 2 minutes per side. Place watermelon slices on a plate and drizzle with the honey-lime sauce.

Find more delicious and nutritious recipes in Kripalu Recipes.