Heather Little-White, Contributor

Summer is officially here and the heat has started. Refreshing, satisfying and low in calories, melons can make the difference on a hot day. Watermelons are plentiful at this time of year and because of their high water content, watermelons are excellent thirst busters.

It could be considered nature's gift to keeping the body temperature in check. Watermelons bring quick relief from the sweltering heat with its cool, scarlet juice and succulent freshness.

Watermelons are considered a delicacy around the world. They are grown in at least 96 countries, with China leading production, followed by Egypt, the Mediterranean region and the United States. In the US, melons are grown in at least 40 states, including Florida, Texas, California, Georgia and Arizona.

Cholesterol free

Watermelons are nutritionally sound as they are not only low in calories - 51 calories per cup - but are free of fat and cholesterol. They are great for weight control and they settle the stomach well.

Watermelons have fair amounts of magnesium and potassium to help protect against stroke and the onset of high blood pressure. Watermelons do wonders in improving cardiac health and have the 'heart check' seal of approval by the American Heart Association. Lycopene, which is present in watermelons, also helps fight cholesterol while potassium combats high blood pressure and reduces the threat of heart attack drastically.

Melons are laden with vitamin C, which boosts immunity, and vitamin A and beta-carotene, which help protect against certain cancers. Their vitamin B6 content aids in the production of haemoglobin. Women on oral contraceptives can always benefit from extra B6 and vitamin C.

Prostate protection

The antioxidant lycopene is a natural guard against prostate cancer. And when it comes to lycopene, it is hard to beat watermelons. Fresh tomatoes are a close second to watermelons in lycopene content. Mangoes are also rich in the substance.

Lycopene is a naturally occurring chemical known for its cancer-fighting properties. Lycopene is responsible for the red colour of many fruits and vegetables like tomatoes. Modern research shows that eating watermelons and drinking green tea are a great way to fight cancer.

Watermelons are excellent for controlling obesity. It is easy to keep unnecessary weight off by adding copious amounts of watermelon to your diet. It is a proven fact that foods with high water content help in losing weight. Watermelons contain 92 per cent water and will prevent keep the extra pounds away if you take care in controlling other foods in the diet.

Vegetable family

Watermelon's official name is Citrullus lanatu, and it is a member of the botanical family Curcurbitacae. The vegetable is related to the cucumber, pumpkin and squash families. Watermelons are native to the Kalahari desert of southern Africa and were introduced to America by Africans transported as slaves.

It is highly recommended that watermelons should be eaten with foods that are low in vitamin C. They are considered a ready-to-eat snack because they are easy to slice and eaten.

Cooking with melons is 'cool'. Watermelons are great with seafood salads, rice and chicken. Fresh watermelons may be used to flavour summer drinks, or in a variety of recipes.

Breakfast

For breakfast, a fruity watermelon omelette can make a difference or you can make watermelon oat crumble or muffins. Lunch-time treats include sweet potato on a bed on melon and cucumbers. Grilled chicken or shrimp with herb-marinated melon bits can form part of a delightful evening meal.

For cooking, watermelon should be firm, symmetrical and free of bruises, cuts and dents. When you pick it up, it should be heavy. Since watermelons are water rich, they should be heavy for their size. When you examine the underside, a creamy yellow spot should mark where it sat on the ground to naturally ripen in the sun.

Watermelons squeeze nature's goodness into one juicy bundle. When you see an appealing slice of watermelon, don't hesitate to bite into it to cool you down and reap the benefits of good health and great taste.

Watermelon raisin muffins

INGREDIENTS:

1-1/2 cups all-purpose flour

2 teaspoons baking soda

1 teaspoon baking powder

Pinch of salt

1/8 teaspoon cinnamon

6 tablespoons soft margarine

2/3 cup sugar

2 eggs, beaten

1/2 cup milk

1/2 cup watermelon juice

1/2 cup watermelon pulp

1/2 cup raisins

PREPARATION:

Sift flour, baking powder, baking soda, salt, and cinnamon in large bowl. Cream margarine and sugar; add eggs. Whisk in milk, watermelon juice, pulp, and raisins. Add wet mixture to dry ingredients. Blend just enough to moisten dry ingredients. Fill greased muffin cups 2/3 full. Bake for 25 minutes. Cook on a wire rack.

Heather Little-White, PhD, is a nutrition and lifestyle consultant in the Corporate Area. Send comments to editor@gleanerjm.com or fax 922-6223.