Football Helmet

Carving directions:

1. Using a round watermelon, slice off a piece approximately 4 inches down on the stem end. Set cut piece aside to use later for mouth guard.
2. Make a curved cut from one side of the melon to the other to cut out the face portion of the helmet. Hollow out the entire melon.
3. Take the piece that was set aside in step #1 and place cut side down. Place knife at the center of stem end and cut in half.
4. Take one half of cut piece and draw mouth guard grid with a sharp pencil or thin marker as shown in picture. Remove flesh and using a small knife, cut out grid design.
5. To assemble, place mouth grid on a plate. Place the helmet piece on top, pushing the mouth grid ends towards the inside of the helmet. You may need to carve a little out of the helmet ends to fit the mouth grid comfortably.
6. Fill with fruit salad.

Jack-O-Melon

Carving directions:

1. Cut a thin slice from the bottom of a round watermelon to provide a stable base.
2. Cut a circular piece of the rind from the top of the watermelon that is big enough to reach into while removing the flesh. Carefully remove that top section and reserve for later to be used as a "lid".
3. Remove the flesh from inside the watermelon using a melonballer, reserving the melon balls for snacking or a fruit salad.
4. Once flesh is removed, drain any excess liquid from inside the watermelon.
5. Using a pen or knife, draw or scratch the outlines of eyes, nose, mouth, hair, ears or any other feature you want on the side of the watermelon. Then, following the outlines cut the features into the watermelon and remove excess rind. To create a 3-D effect with the features after you have cut them into the melon, push gently on the flaps of rind from inside the watermelon. (You can use toothpicks to prop the rind, if you want.) Be creative! 
6. A safe, battery-operated lamp can be firmly placed inside the watermelon to provide a haunting glow.
7. Place the circular piece of rind that you reserved back on top of the watermelon and your Jack O' Melon is ready to be displayed!

Watermelon Smoothie

Hectic schedules can lead to unhealthy eating habits. If you are having trouble including essential vitamins in your diet, this delicious watermelon smoothie might be just right for you. Juicy watermelon chunks combined with lemon yogurt, honey and a hint of mint all lend their tantalizing talents to this healthy and hearty smoothie.

1 to 2 cups	seedless watermelon chunks	250 to 500 mL
1 tbsp	honey	15 mL
1 tbsp	fresh mint leaves or to taste	15 ml
1 cup	lemon yogurt	250 mL
	Cinnamon to taste

 

Purée the watermelon, honey and mint quickly – do not over blend. Pulse in the yogurt and cinnamon just until smooth.

Serves 1 or 2.

Breakfast a Go-Go

Give yourself an energy boost with this healthful breakfast either at home or on the go. Crunchy, sweet and smooth layers make this an ideal way to start the day or to enjoy anytime for a great snack.

1/3 cup	low fat granola	75 mL
3/4 cup	seedless watermelon (or seeds removed) small chunks	175 mL
5 oz	low fat banana (or other substitute) yogurt	150 g
Garnish	banana slice, toasted almonds or coconuts, strawberry and orange wheel or watermelon wedge

 

In a large cylindrical glass, to-go container or plastic cup, create a parfait by layering the ingredients as follows: granola, watermelon, yogurt, granola, watermelon, yogurt. Garnish with banana slice, almonds, coconut, strawberry and orange wheel or watermelon wedge.

Serves 1.

Watermelon with Beef and Tangerine Herb

Add some zing to your next stir-fry with this fantastic combination of lean sirloin and watermelon.

1/2 lb	lean sirloin tip beef, sliced	250 g
1 tbsp	soybean oil	15 mL
1 tsp	garlic, minced	5 mL
1 tsp	ginger minced	5 mL
1	tangerine peel, soaked in sherry	1
1 cup	seedless watermelon, sliced	250 mL
1/2 cup	snow peas	125 mL
1/4	red pepper, cubed	1/4
1/4	yellow pepper, cubed	1/4
1/4	red onion, cubed	1/4
Marinade Sauce:
1/2 tbsp	lite soy sauce	7 mL
3 tbsp	port wine or red wine	45 mL
1/4 cup	water	50 mL
1/2 tsp	sesame oil	2 mL
1 tsp	cornstarch	5 mL
Stir-Fry Sauce:
1/2 cup	water or veal stock	125 mL
1/2 tsp	oyster sauce	2 mL
1/2 tsp	lite soy sauce	2 mL
1 tsp	sugar	5 mL
3 tbsp	port wine or red wine	45 mL
1 tbsp	hoisin sauce	15 mL
1/2 tsp	cornstarch, dissolved in 1/2 tsp [2 mL] water	2 mL
3	drops sesame oil	3

HEALTH FACTS:
WATERMELON: A HEALTY TREAT THAT’S FUN TO EAT!

• Watermelon is an excellent source of an important amino acid, citrulline. The human body uses cirtrulline to make another important amino acid – arginine – which plays a key role in cell division, wound healing and the removal of ammonia. Watermelon’s citrulline stores are not only abundant but they’re also readily usable by the body and watermelon is one of the few foods that contain high levels of it.
• Watermelon contains high levels of the antioxidant lycopene – a 300 g (2 cup) serving of watermelon contains 18.16 mg.
• Watermelon is a good source of the following (per 250 mL or one-cup serving):

• Vitamin C – a factor in the development and maintenance of bones, cartilage, teeth and gums
• Thiamine (vitamin B1) – releases energy from carbohydrates and aids in normal growth
• Vitamin B6 (also a source of pantothenic acid and magnesium) – a factor in energy metabolism and tissue formation
• And a source of vitamin A – aids in normal bone and tooth development, maintaining the health of the skin and membranes

• Watermelon is low in fat and cholesterol-free.

• A diet containing foods high in potassium and low in sodium may reduce the risk of high blood pressure, a risk factor for stroke and heat disease. Watermelon is low in sodium and a source of potassium.

• A healthy diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancer.

• Watermelon has 92 per cent water content and is an excellent hydrator. Water plays a vital role in regulating body temperature, transporting nutrients and oxygen to cells, removing waste, cushioning joints and protecting organs and tissues.