You Monday Challenge:

What’s your favorite summertime food?

For me it’s watermelon. I love it when watermelon is in season - every year, about this time, I watch the sales flyer to see when watermelon goes on sale.

Not only is watermelon delicious and refreshing but it has many other surprising benefits.

Eating watermelon is a great way to keep hydrated. Did you know that watermelons are 92% water? The combination of water and fiber will fill you up without a lot of calories so eat as much as you like.

Watermelons are a great source of lycopene. They have more lycopene per serving than even tomatoes! What can lycopene in watermelon do for you?

Lycopene in watermelon can absorb both UVA and UVB radiation So when you regularly eat watermelon you are helping protect your skin. So it’s really no mistake that summer and watermelon go hand-in-hand. 😎🍉

Studies show that the lycopene in watermelon may also help with halting or preventing age-related macular degeneration.

Watermelon is good for your heart health. The lycopene in watermelons can help lower cholesterol and blood pressure. Watermelon also has vitamin A, B6, C, magnesium and potassium which are all good for heart health.

Watermelon may help reduce cancer risk. Lycopene in watermelon helps to lower IGF (insulin-like growth factor) which promotes cancer growth.

Watermelon can also help relieve muscle soreness. Citrulline, an amino acid in watermelon, boosts nitric oxide production in your body. Nitric oxide helps to improve blood flow throughout your body and can help with that muscle soreness you get the day after a great workout.

When choosing your watermelon, look for a yellow or cream-colored spot – this is the spot where the melon sat on the ground while ripening. If the spot is pale or white the watermelon may have been picked too soon. The watermelon should be symmetrical feel heavy when you pick it up. Store at room temp prior to cutting to retain the most antioxidants. And be sure to wash it before you slice it up to keep from exposing any surface bacteria to the fruit.

How do you like to eat your watermelon? My favorite way is to simply dice it up and sprinkle it with diced fresh mint leaves. I also love to make a fruit salad with it.

You can also use it in a smoothie. Or blend watermelon with coconut milk and dark chocolate chips to make super healthy homemade popsicles.

For a simple dessert, try dipping fresh watermelon slices in melted dark chocolate—the two treats pair surprisingly well.

Your challenge this week is to enjoy nutritious and delicious watermelon.

How do you plan to enjoy watermelon?

Post in the comments below and let me know.

Be sure to hit the LIKE button 😊

Monday Challenge:

Blueberries are widely regarded as one of the healthiest things you can eat. But did you know that there is a grain with more anthocyanins than blueberries?

Surprisingly, that grain is black rice!

In ancient China, it’s said that black rice was considered so unique and nutritious that it was forbidden for all but royalty.

Also called forbidden rice or purple rice, black rice is naturally gluten-free, high in protein and a great source of fiber. It also has high amounts of lutein and zeaxanthin which are associated with eye health.

Cooking black rice is easy and similar to cooking brown rice.

To prepare black rice, simply combine 1 cup rice and 2 cups water or veggie stock in a saucepan over medium-high heat. Once boiling, cover it and reduce the heat to a simmer. Cook the rice for 30–35 minutes, or until it’s tender, chewy, and all the liquid has been absorbed. Let rest 5 minutes. Fluff with fork.

Keep the rice from becoming gummy when cooking by rinsing the rice under cool water before cooking to remove the extra starch on the surface.

Or use your Instant Pot to keep it simple - add 1 cup of rinsed black rice with 1 1/2 cup liquid and cook for 15 minutes.

Once your rice is ready, use it in any dish in which you would use brown rice, such as in a grain bowl, stir-fry, salad, or rice pudding.

Black rice is more than just a nutritious grain. When cooked, its deep purple color can turn even the most basic meal into a visually stunning dish.

So next time you head to the grocery store, treat yourself like royalty and pick up some black rice. 👑

Your challenge this week is to enjoy black rice.

How do you plan to enjoy black rice?