Seasonal eating? What does that mean? Well, it means eating foods that are in season and for the most part that is understood.

The question is, What foods are in season?

Since we are so blessed to have an abundance of foods available to us, some may get confused as to what is actually in season.

I want to help.

I will be sharing summer foods along with a recipe to help you on the journey of healthy eating for this season of summer.

WATERMELON

Did you know that July is National Watermelon month?

It makes sense right? Who goes to a picnic or a fourth of July celebration and does not have watermelon?

This juicy, crunchy refreshing fruit is what summer is all about. It has a high water content, approximately 92%, which is why we reach for it on a hot summer day.

Many foods have become available year round. But having this fruit in the summer, which is its true season, will provide you the highest concentration of nutrients, the highest flavor, and lowest cost.

SOME FUN FACTS:

• Watermelon contains l-citrulline, an amino acid that has been shown to reduce muscle soreness. One study showed that drinking 500 ML of natural watermelon juice reduced muscle soreness 24 hours post exercise. Enjoy the juice in in moderation due to the high fructose content.

• Watermelon gets its reddish-pink color from a powerful carotenoid antioxidant called Lycopene. Lycopene is important as it inhibits many inflammatory processes in the body.  Typically we hear that tomatoes provide us with a high concentration of this antioxidant but for this category, watermelon is the winner.
• The seeds are edible and healthy! They provide protein, iron, zinc, and fiber. Who knew? Now you!
• This gigantic sweet fruit is a member of the cucumber family and requires honeybees for pollination. YEAH bees!

HOW TO PICK A RIPE WATERMELON?

It’s on the dirty dozen “clean list” which means you do not HAVE to buy organic. Just make sure you clean the outside of the watermelon before cutting into it!

• Look for a pale, creamy, buttery-yellow spot (not white or green) on the bottom. This is where the watermelon sits on the ground ripening.

• A fully ripened watermelon will feel heavy for its size.

• The rind should be smooth with a dull top.

• The “watermelon thump test” (a little controversial on its effectiveness but I like it). A fully ripened watermelon, when thumped, will have a deep hollow sound

RECIPE

A refreshing summer salad with juicy watermelon, salty feta and spicy arugula from Green Valley Kitchen.

INGREDIENTS

• 2 cups cubed seedless watermelon
• 4 cups of arugula
• ⅓ cup diced feta cheese
• 2 tbsp minced red onion
• 2 tbsp olive oil
• 1 tbsp white wine vinegar
• 6 twists of black pepper from a pepper mill

INSTRUCTIONS

• Cut one ½” slice of red onion and add to a small bowl of water to soak while preparing the other ingredients.
• Wash and dry arugula and add to a large bowl.
• Cut and cube the watermelon and add to the large bowl.
• Dice feta and add to the large bowl.
• Drain red onion and mince – should equal about 2 tbsp – add to the large bowl.
• Whisk together 2 tbsp olive oil, 1 tbsp white wine vinegar and black pepper.

Pour dressing over salad and toss gently.

ENJOY!