CYPRUS'S VERY OWN SUPER FOOD
CYPRUS WATERMELON
The warm climate and fertile soil of Cyprus provide the perfect conditions for growing watermelon, which is the fruit of choice for many Cypriots during the summer months. Many people on the island enjoy eating this fruit for breakfast and often combine it with halloumi cheese and fresh bread to create quick refreshing snack. People also take this fruit as a dessert after a meal and Ice cold Watermelon juice is a great way to quench the thirst on a hot day. The fruit is often a welcome reprieve for many during hot summers and the juice make an ideal main ingredient for a granite or smoothie. The vibrant red pinky flesh is usually very sweet and refreshing and the green and pale yellow outer skin or rind is used to create a sweet preserve known as Glyko on the island. Fully-grown Cyprus watermelons are typically round or oval in shape and the larger ones could weigh up to 10 kilos. Many experts and nutritionists consider the Cyprus watermelon to be a super food and as it contains 90% of water, it is also considered a good source of hydration during the hot summer months, helping to prevent dehydration.
A SUPER FOOD
The general attitude is that watermelon is good for the human body and promotes healthy eating. This is due to a variety of proven health benefits that are gained from this nutritious fruit. Watermelon is rich in nutrients, minerals and antioxidants and all help to maintain good overall health, enabling the body to protect itself against free radicals. Watermelon is cholesterol and fat free and has a low sugar content, which means it is low in calories. This makes it an ideal supplement for most diets or weight loss programs especially during the summer months when the fruit is available in abundance. The Watermelon also has a high vitamin, mineral, and antioxidant count and its properties include vitamins A, B6 and C, Magnesium, Potassium and the antioxidants Lycopene and Beta-Carotene. Eating watermelon is also thought to reduce the risk of chronic heart disease and according to many experts, will help improve overall cardiovascular health. The summer fruit is also rich in fibre, which helps indegestion and contains many anti-inflammatory compounds that can help reduce inflammation throughout the body.
A SOURCE OF NUTRIENTS, MINERAL & ANTIOXIDANTS
Watermelon is a good source of vitamin A and Beta-Carotene, which both promote healthy eyes, and vitamins B6 and C, help boost the body’s immune system. Both vitamins A and C, help to promote overall skin health and the fact that the fruit is also rich in fibre mean that it helps improve digestion and helps to prevent constipation. The Lycopene and potassium, are beneficial for heart health and can also help lower blood pressure. Magnesium is a mineral that is essential for healthy muscles, nerves, bones and blood sugar levels and watermelon contains anti-inflammatory compounds that can help reduce inflammation in the body and prevent other chronic diseases. In conclusion, watermelon is a delicious and nutritious fruit that offers a variety of health benefits. It is a great addition to a healthy diet and can help improve overall health and well-being.
TIPS FOR PICKING A GOOD WATERMELON
Choosing a good sweet watermelon can greatly enhance the enjoyment of the fruit, but choosing a good one is difficult at the best of times. Generally, each batch has been grown together by the same farmer under the same conditions, so each batch of watermelon tends to be of similar quality. However, most Cypriots use several professed, if not amusing methods to choose a good watermelon and often employ some peculiar techniques. The ridiculous if not quirky methodology often makes for entertaining viewing by most onlookers and these include carefully analysing, tapping, or holding up the fruit to the sun before a selection is made.
A recent survey has revealed some of the most popular methods generally used in Cyprus for selecting a good watermelon. However, this by no means guarantees to deliver the required results but should increase your chances of selecting a good watermelon.
Look for a uniform shape: A good watermelon should be symmetrical and uniform in shape. Odd bumps or irregularities may indicate that it has grown unevenly, which can affect its taste.
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Measure the dark green stripes: Ensure that the dark green stripes on the watermelon’s rind are two fingers wide apart. This shows that is a mature watermelon, enhancing its taste.
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Check the field spot: The field spot, or the area where the watermelon rested on the ground, should be a creamy yellow colour. A white or green spot may indicate that it was picked too soon and may not be as sweet.
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Feel for weight: The watermelon should feel heavy for its size. This indicates that it is full of water and likely to be juicier.
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Tap and listen: Gently tap the watermelon until one of them produces a deep hollow sound. A dull sound may indicate that it’s overripe or not ripe enough.
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Inspect the skin: Look for firm, smooth skin free from any cuts, dents, or soft spots. The skin should also have a waxy sheen, indicating freshness.
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Check the tail: If the watermelon has its tail, look for one that is dry and shrivelled. This suggests that it was harvested at the right time.
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Evaluate the colour: The watermelon’s colour should be vibrant, with dark green stripes. Avoid those with dull or faded colours.
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Smell the watermelon: Smell the watermelon near the stem area. A sweet aroma indicates ripeness.
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Choose the right size: Consider what you need. Larger watermelons tend to be juicier, but sometimes a smaller one may be sweeter, depending on the variety and ripeness.
TRY A WATERMELON DIET!
A watermelon diet can be refreshing during summer, but balance is essential for long-term good health. Pairing watermelon with a variety of foods and maintaining proper hydration will lead to a more satisfying and nutritious eating plan. Several people switch to a watermelon based diet during continuous periods in the summer and it is a great way to purify and flush the body. A watermelon-based diet can be both refreshing and hydrating, but it is important to approach it thoughtfully. The fruit is quite versatile can be used to create smoothies and a variety of salads and it can also be taken with other complementing low in fat foods, as well as cheeses, in particular halloumi cheese. It is advisable for individuals to tailor a good regime that fits into a specific lifestyle and several people advocate a one day on, one day off rule for the diet. Others have been known to extend the one-day rule to two or more days or even a week, but there are no set rules for this.
Here are some things to consider before beginning a watermelon based diet
1. Balance the Diet
- Do not rely solely on watermelon: This fruit is low in calories and high in water content, but it is also low in essential nutrients. Whilst the watermelon makes up the majority of the diet, it is advisable to include other seasonal fruits, vegetables, lean proteins, and whole grains to create a balanced diet approach. Other fruits such as berries, oranges, bananas, apples or mangos should be added to watermelon smoothies to ensure the body receives a good range of natural vitamins and minerals. Watermelon can also be paired with feta cheese, nuts, mint, or a balsamic glaze to create tasty salads, adding healthy fats and protein to the diet. Watermelon can also be blended into smoothies, or sliced and then lightly grilled for a juicy, yet smoky flavour.
2. Stay Hydrated
- Drink plenty of water: Watermelon is hydrating, but it is still essential to drink water throughout the day, especially in hot weather. Water can also be infused by layering an iced pitcher the watermelon or other fruits or herbs like mint for added flavor.
3. Watch Portion Sizes
- Moderation is key: Eating too much watermelon might lead to gastro-intestinal discomfort due to its high fructose content. Aim for reasonable serving sizes.
4. Snacking Smart
- Watermelon snacks: Watermelon can be sliced into ready to go portions of wedges or cubes for easy snacking. Frozen Watermelon sticks can also be easily created and stored in a freezer. It can also be a great post-exercise snack due to its hydration properties and ability to replenish electrolytes.
5. Be Mindful of Sugar
- Natural sugars: While watermelon contains natural sugars, consuming large quantities could lead to spikes in blood sugar levels. Be conscious if you have any concerns related to blood sugar.
6. Listen to Your Body
- Pay attention to how you feel: If you experience any discomfort or digestive issues, re-evaluate the quantity of watermelon being consumed.
10. Consult a Professional
- Ask for guidance: Seek professional advise for any medical conditions or dietary concerns. It may be beneficial to consult a healthcare provider or nutritionist before starting any restrictive diet.
