1. Nutrient-packed. Two cups of watermelon contain 80 calories, vitamin A, vitamin B6, vitamin C, potassium, magnesium, thiamine, phosphorus.
2. Natural source of protein: Yup, you read that correctly! One ounce of sprouted, shelled, and dried watermelon seeds delivers 10 grams of protein.
3. Powerful disease fighter. Watermelon contains higher amounts of lycopene than any other fresh fruit or vegetables. Lycopene is an antioxidant associated with reducing risks for metabolic syndrome, cancer, cardiovascular disease, and diabetes.
4. Promotes healthy skin. Lycopene and vitamin A, found in watermelon, supports healthy skin. Lycopene may contribute to healthy skin by protecting the skin from sunlight and UV rays. Vitamin A may help build and maintain collagen, and the high water content helps keep skin moisturized.
5. Immune boosting. Rich in vitamin C, watermelon can help boost immunity against viruses.
6. Enhance sports performance. Naturally rich in carbohydrates, watermelon gives a pre-workout energy boost. Also, the potassium in watermelon can help with water balance and muscle cramps.
7. Reduce muscle soreness. Watermelon is a natural source of L-citrulline, an amino acid associated with improved vascular function through increased L-arginine bioavailability and nitric oxide synthesis. One small study found a positive association between watermelon juice and reduced muscle soreness 24 hours after exercise.
8. Hydrating. At 92% water content, watermelon is a delicious way to hydrate.
9. Sustainable. 100% of watermelon is usable and compostable, making it easy to keep out of landfills and reduce carbon emissions.
10. High Value. Watermelon delivers a powerful bang for your buck; depending on the size, one watermelon can serve one to three dozen people!

1. Look it over. Choose a watermelon that is firm and free of bruises and soft spots.
2. Lift it. The watermelon should feel heavy for its size.
3. Turn it over. There should be a creamy yellow spot on the underside of the watermelon, showing it sat on the ground and ripened in the sun.

• Pair with tomatoes, cucumbers, onions, feta, mint, and a balsamic vinaigrette for a refreshing salad.
• Dehydrate and turn fresh fruit into watermelon jerky.
• Toss watermelon seeds with a bit of olive oil, sea salt; roast, and enjoy as a tasty snack.
• Pickle, stir fry or ferment the rind.

• One cup instant brown rice
• 1/3 cup reduced-fat mayonnaise


• 1/4 cup chutney
• Two teaspoons curry
• 1 pound cooked, skinned, and boned chicken breasts, shredded
• 1/3 cup diced celery
• Two tablespoons diced red onion
• 1/4 cup raisins or craisins
• 2 2/3 cups thin strips of watermelon (no longer than 2 1 /2 inches)
• One cup thin strips of peeled jicama (no longer than 2 1 /2 inches, match-stick size)
• Four tablespoons chopped cashews
• One handful shredded romaine
• 4 - pint wide-mouth mason jars

1. Cook rice according to directions on the box. Refrigerate to cool.
2. In a medium bowl, blend mayonnaise, chutney, and curry until thoroughly blended. Add chicken, celery, onion, and raisins. Blend and refrigerate.
3. Divide rice and chicken mixture into four equal batches. Starting with the rice, layer approximately 1/4 cup of rice followed by 1/3 cup watermelon, 1/4 cup jicama, 1/3 cup of chicken. Repeat and top with one tablespoon of chopped cashews and shredded romaine. Serve or screw a lid onto the jar and refrigerate.

Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College.  She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007.  In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. 

Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community.  Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home. 

Stephanie and her family reside in Katy, Texas