Is anything more refreshing on a sweltering summer day than watermelon? Maybe that’s because the fruit is more than 90 percent water, so it keeps you hydrated even while you’re sweating. Plus, the melon’s red flesh is bursting with sweet juice that cools you down and satisfies cravings.
Even better, watermelon is a healthy choice when you’re trying to lose weight. A one-cup serving of watermelon has just 46 calories and zero fat, cholesterol or sodium. It’s also a good source of potassium, a nutrient that helps to manage your body’s sodium levels and can help lower blood pressure.
The compound lycopene gives watermelon its beautiful red color. According to a study, published in the journal Advances in Nutrition, eating foods with lycopene appears to reduce the risk of metabolic syndrome, a condition that leads to diabetes and heart disease in many people.
For all those reasons, summer is prime time for you to enjoy watermelon. We put together this round-up of our favorite easy watermelon recipes. There are salads and snacks, drinks and desserts, and a few options for you to serve to your guests or to take along to a summer party. All of them fit into your Nutrisystem weight loss plan and are just right for enjoying in the warm weather.
Here’s a fun way to serve fruit that looks tempting and tastes delicious. Slices of watermelon serve as pizza “crust” in this easy Watermelon Fruit Pizza recipe. It’s topped with a lightly sweet sauce made from plain Greek yogurt, whipped cream cheese, honey and vanilla extract.
We top it with blueberries, raspberries, kiwi slices and cacao nibs, but you can make it your way! Try other kinds of fruit, such as bananas and pineapple, and chopped nuts for a little boost of healthy fats.
Chia seeds are high in fiber and rich in protein. They absorb many times their weight in moisture, so they can turn a few simple ingredients into a creamy pudding while you sleep.
To make our Overnight Watermelon Chia Seed Pudding recipe, start by blending juicy watermelon with nonfat yogurt, lemon and stevia. Add the chia seeds and put the pudding in the refrigerator. The next morning, you’ll have a sweet and tasty chia seed pudding ready for topping with fresh berries or granola.
This layered drink is rich, naturally sweet and delightfully pink. Tart kiwi blended with tangy Greek yogurt fill the bottom layer. On top, you pour a layer of yogurt swirled with watermelon and strawberries.
This Strawberry Watermelon Kiwi Smoothie recipe makes four servings, so you can whip up breakfast for yourself for several days, or share it with your companions on your morning walk. Either way, everyone will be fueled up for a busy day.
Pass on the calorie-laden, sugary lemonade and instead quench your thirst with this refreshing alternative. Our Ginger Watermelon Lemonade recipe features tart fresh lemon juice paired with sweet watermelon for a perfectly balanced flavor. Ginger adds a spark of mild heat that tingles your tastebuds as you cool off.
A bowl of mixed fruit is a standard at so many summer gatherings. You can make it even better with this simple Summer Fruit Salad recipe. It features the best fruits of the season, including peaches, blueberries, strawberries and watermelon.
We like to add fresh basil and mint for extra flavor, then coat the whole fruit salad in a dressing made with honey and lemon juice. Serve it to your friends and family and wait for the rave reviews.
Chicken salad can be an exciting and healthy light lunch or dinner, if you choose the right ingredients. To make this Watermelon Chicken Salad recipe, we start with high-protein, low-fat chicken breast and combine it with a sweet and savory combo of watermelon, celery and red onion.
Nonfat Greek yogurt and light mayonnaise make a creamy dressing that’s seasoned with chili powder and cayenne pepper to your preferred level of spiciness. Serve this cold salad with whole grain crackers or just a fork.
When you need an elegant appetizer for a summer party, this Melon Prosciutto Skewers recipe is a simple solution. Each bite brings together salty prosciutto (a kind of thinly sliced ham), creamy fresh mozzarella cheese, cool cucumbers and sweet watermelon, all drizzled with balsamic vinegar. To make it, you just assemble the ingredients onto skewers and serve.
Fresh fruit for dessert takes on a whole new meaning when you serve this 5-Ingredient Watermelon Cake recipe. Watermelon is cut into the shape of a cake to make the foundation and you frost it with light whipped topping.
Decorate the watermelon cake with strawberries, blueberries and kiwi, or any kind of fruit and nuts you like. No baking necessary, so you and your kitchen stay cool on hot days.
Change up the same-old side salads at your summer parties with this colorful and tasty Watermelon Berry Salad recipe. It’s simple to prepare with just cubed watermelon and your choice of fresh berries. Adding feta cheese makes it creamy and a little salty, while chopped mint leaves gives the salad a fresh pop of flavor.
Ordinary watermelon becomes an indulgent treat with a simple topping of chocolate. This Chocolate Covered Watermelon recipe couldn’t be easier. You just freeze watermelon slices, melt chocolate chips with coconut oil in your microwave oven, then drizzle it on the fruit.
If you like a hint of spicy flavor with your sweets, sprinkle a little cayenne pepper or chili powder over your chocolate watermelon. Either way, your snack is ready in a couple hours after the chocolate hardens in the refrigerator or freezer.
If you are looking for a light but filling lunch or a fresh take on a side dish, this Healthy Watermelon Quinoa Salad recipe is bursting with flavor and loaded with protein. It stars quinoa, the hearty grain with a nutty taste, lots of fiber, and 4 grams of protein in a half-cup serving.
Slivered almonds add crunch and healthy fats, while feta cheese provides creamy texture and even more protein. Watermelon and strawberries brighten the salad and sweeten it up.
Join the fun at your next summer party without blowing up your weight loss progress. This Non-Alcoholic Watermelontini Mocktail recipe is colorful and naturally sweet, thanks to the fresh watermelon. The fruit is blended with coconut water, lime juice and ice for a perfect balance of flavors. Be sure to make extra because everyone else is sure to want a taste for themselves.
Celebrate our nation and the pleasures of eating well with a dramatic presentation of fresh fruit. Watermelon cubes, strawberry slices and raspberries make up the red stripes in this American Flag Fruit Tray recipe. Banana slices dipped in white chocolate and a strip of marshmallows provide the white stripes, while blueberries form the field of blue.