Produce

Watermelon

Selection:

About 200-300 varieties are grown n the U.S. and Mexico, although there are about 50 varieties that are very popular. To select a whole watermelon:

• Look the watermelon over. Find a firm, symmetrical watermelon that is free from bruises, cuts or dents.
• Lift it up. The watermelon should be heavy for it's size. Watermelon is 92 percent water; most of the weight is water.
• Turn it over. The underside of the watermelon should have a creamy yellow spot from where it sat on the ground and ripened in the sun. Choosing and Handling Pre-Cut Watermelon
• The flesh of the watermelon should appear dense and firm.
• Refrigerate to preserve maximum freshness.
• Cover the cut surface of a melon with plastic wrap to prevent the flesh from becoming mushy.
• Store chunks of watermelon in covered plastic containers.

Storage and Preparation:

1. Handle watermelon gently, to avoid internal bruising.
2. Wash hands.
3. Wash watermelon in running water, rinse well and pat dry.
4. Cut the flesh from the rind, and cut into one-inch cubes.
5. Place in covered container and refrigerate immediately.
6. Keep cut watermelon refrigerated until consumed, up to 3-4 days.

Availability:

Watermelon is available almost year-round with peak from July through September.

Nutrition:

Watermelon is the lycopene leader in fresh produce, having higher concentrations of lycopene than any other fresh fruit or vegetable. In fact, fresh watermelon contains higher levels of lycopene than fresh tomatoes; a two-cup serving of watermelon contains an average of 18.16 mg and one medium-sized tomato contains 4 mg.
Watermelon has heart healthy properties because it is naturally low in saturated fat, total fat and cholesterol. A 2-cup serving of watermelon is an excellent source of Vitamins A, B6 and C. Vitamin A found in watermelon is important for optimal eye health. Vitamin B6 found in watermelon is used by the body to manufacture brain chemicals (neurotransmitters) such as serotonin, melatonin and dopamine, which preliminary research shows may help the body cope with anxiety and panic. Vitamin C in watermelons can help to bolster your immune system’s defenses against infections and viruses and is known to stimulate the immune system and protect against free radical damage.
A two-cup serving of watermelon is also a source of potassium, a mineral necessary for water balance and found inside of every cell. People with low potassium levels can experience muscle cramps. A two-cup serving has less than 10 percent of the daily reference value for potassium.

Watermelon Fun Facts:

• The first recorded watermelon harvest occurred nearly 5,000 years ago in Egypt.
• Over 1,200 varieties of watermelons are grown worldwide in 96 countries.
• In some Mediterranean countries, the taste of watermelon is paired with the salty taste of feta cheese.
• By weight, watermelon is the most-consumed melon in the U.S., followed by cantaloupe and honeydew.
• Early explorers used watermelons as canteens.
• The first cookbook published in the U.S. in 1796 contained a recipe for watermelon rind pickles.
• In 1990, Bill Carson of Arrington, TN grew the largest watermelon at 262 pounds that is still on the record books (1998 ed. Guinness Book of World Records).
• Watermelon contains as much iron as spinach.
• The second largest fruit to be recorded was a 50-pound watermelon.
• Massachusetts first cultivated its own watermelon in 1629. In those days, nothing was wasted: The rind was pickled, the juice was drunk, the seeds were toasted for snacks, and the flesh was eaten.

Selection:

The melon that Americans call cantaloupe is truly a muskmelon. True cantaloupes are mainly grown in Europe and have a rough, warty surface quite different from the melons grown in the United States.

Storage and Preparation:

The netting on the cantaloupe, that raised surface all around the melon, should cover the melon completely. Avoid very small cantaloupes, less than five inches in diameter, and ones with a large bald or smooth spot on their surface. However, it's all right for one side of the netting to be bleached from where the melon touched the ground. Look for cantaloupes that have a smooth stem end or "full slip", illustrating that melon has detached from the stem of the plant naturally, with little effort. An unacceptable "half-slip" condition will have some stem fibers at the end. It is also important to look for melons that have a good fragrance, because if it smells good, it will usually taste good. Melons should be firm with a little give, not overly soft, which means the melon is overripe. This is particularly true of the stem end, which should yield to pressure but not be soft or mushy. Good moisture content means that the melon will be heavy for its size. Shake the melon and if you hear liquid sloshing around inside, the melon is probably overripe. If the flesh of cut melon has a clear or watery look, it's probably overripe.
Melons will ripen after they are picked but their sugar content won't increase. It will take up to four days for melons to ripen at room temperature. Don't refrigerate melons unless they become too ripe or have been cut. Whole ripe or cut melons should be stored at between 40°F and 45°F, and a whole ripe melon will last in the refrigerator about three days. Leave the seeds inside a cut melon until you're ready to eat it to help keep the melon moist, Cut melons should be tightly wrapped, and always taste better if they are brought to room temperature before you eat them. Melons don't freeze well.

Availability:

Cantaloupes are available nearly year-round.

Nutrition:

Cantaloupes have the high water content and low calorie count of the summer squash and the high levels of beta-carotene, potassium and Vitamin C found in the winter squash-like pumpkins and butternut squash.

Selection:

Today, California, Arizona, and Texas provide most of the honeydew eaten in the United States, with imports from Central America, New Zealand, and Chile filling in any seasonal gaps.

Storage and Preparation:

Good honeydew melons have a creamy yellow color with pastel green flesh. When fully ripe, the skin will have a slightly waxy feel, and they will have a sweeter taste than almost any other melon. They will be firm with a small amount of softness at the stem end and should be heavy for their size. Those weighing about five pounds will have the best flavor. Sometimes the seeds of a juicy melon will rattle if the melon is shaken which means it is overripe. Avoid melons that are too firm, too soft, have dark blemishes on the skin or are green-colored. Another good rule of thumb for picking a ripe melon is if it smells good, it will probably taste good.
Refrigerate melons only if they become too ripe or have been cut. Whole ripe or cut melons should be stored at between 40° F and 45° F. A whole ripe melon will last in the refrigerator about three days. To keep a cut melon moist, leave the seeds inside the fruit until you're ready to eat it. Cut melons should be tightly wrapped, and always taste better if they are brought to room temperature prior to eating. In general, melons don't freeze well.

Availability:

Honeydew melons are available throughout the year with the peak season being January and February.

Nutrition:

Honeydew melon is not only good in taste; it is good for your health too. It is a great source of potassium and follate. It has been measured that one cup of honeydew melon has 60 calories and provides 70 percent of your daily Vitamin C requirement. It also has a high water content, which helps to keep your body hydrated on hot summer days.