Watermelons hardly constitute solid food, given that they are 92% water. Nevertheless, they are kept intact by their hard, green rind and so make one of the most refreshing, healthy summer treats you can imagine.

Watermelons have more lycopene (an antioxidant) than any other fruit or vegetable, with more than four times the amount per serving than a large tomato. They are free from fat, cholesterol and are very low in calories. Though there is sugar in the melons, it is naturally diluted by the high levels of water in the fruit. Watermelons also have high amounts of vitamins A, B6, C and potassium.

The first recorded watermelons were enjoyed in ancient Egypt, approximately 5,000 years ago. Through trade, watermelons made their way to China, where they became popular rapidly, before firmly establishing themselves in Europe around the thirteenth century. Today, there are 1,200 varieties of watermelon (not counting oddly shaped ones). Some of the most popular include picnic melons, which are oblong and quite large; seedless and miniature/individual, which are growing in popularity. By and large, the fruits are juicy and sweet. Most varieties, and certainly the most popular, have red flesh, though there are types that grow with different colored flesh, such as yellow. China is still the number one producer of watermelons in the world, followed by Turkey, Iran, the US and Egypt.

Watermelon is the most popular melon in the US and has been cultivated here for hundreds of years, though it is difficult to pinpoint the introduction of the watermelon to the country. The melons were not widely available until the 1940s, when a horticulturist by the name of Charles Fredric Andrus developed a disease and wilt-resistant watermelon with an unusually firm rind, which could be shipped and stored easily. Up until that time, most watermelons were grown at home or simply purchased from local farmers; they were relatively fragile and spoiled quickly. The majority of commercially available melons have Andrus' "Charleston Grey" melon in their lineage somewhere and will keep for up to two weeks at room temperature.

When selecting a watermelon, look for ones that have a smooth, even rind and are free from bruises and cracks. The color does not have to be completely uniform, as the side that laid on the ground may be slightly lighter. It should feel heavy for its size and be fairly symmetrical in shape. Tapping or shaking the watermelon will tell you little or nothing about the quality of the fruit within and may actually cause internal bruising, resulting in slightly mushy spots when the melon is sliced. Once a melon has been cut open, it needs to be stored in the refrigerator and eaten within a few days. 

There are many ways to eat watermelon, though the two most popular are plain and with a pinch of salt. Salting the melon may sound strange if you've never done it before, but it makes the melon seem juicier and sweeter. It is exactly the same result that comes from combining watermelon with salty feta cheese, which is a popular preparation along the Mediterranean.  

• Watermelon and Feta Salad 
• Watermelon Gazpacho
•  Watermelon Margarita
• Watermelon Agua Fresca
• Watermelon Cranberry Glazed Pork Chops

[Photo by Nicole Weston]