Page 20 - Florida Sentinel 5-27-16 Online Edition

Recipes
Any Way You Slice It... Watermelon Is Good
& Good For You!
From Tonia Turner
This Memorial Day add some watermelon to your menu. These recipes are not only good... they are good for you! Being happy and healthy is what life is really all about!
A two-cup serving of watermelon contains excellent levels of vita- mins A, B6 and C, and also serves as a valuable source of potassium, a mineral necessary for water balance and found inside of every cell. People with low potassium levels can experience muscle cramps.
At 92% water, watermelon delivers needed fluids and nutrients to the body, including lycopene – which has been studied for its poten- tial role in reducing risk of heart disease, various cancers and protec- tion to skin from harmful UV rays – and citrulline – which can help maintain blood flow within the heart and cardiovascular function.
Watermelon not only boosts your "health esteem," but it is has ex- cellent levels of vitamins A and C and a good level of vitamin B6.
• Vitamin A found in watermelon is important for optimal eye health and boosts immunity by enhancing the infection-fighting ac- tions of white blood cells called lymphocytes.
• Vitamin B6 found in watermelon helps the immune system pro- duce antibodies. Antibodies are needed to fight many diseases. Vita- min B6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more vitamin B6 you need.
• Vitamin C in watermelon can help to bolster the immune system's defenses against infections and viruses and can protect a body from harmful free radicals that can accelerate aging and conditions such as cataracts.
Chipotle Maple Citrus Watermelon Wings
Watermelon Glaze
2 cups watermelon puree
3 lemons (juice from the lemons)
1 tablespoon lemon zest
1⁄2 cup maple syrup (can use light version)
1⁄2 teaspoon each cinnamon and ground chipotle pepper Chicken
11⁄2 cups diced watermelon
some chicken wings or drumettes
2 cups pineapple juice
1⁄2 cup soy sauce
1 tablespoon minced fresh ginger
3 cloves minced fresh garlic
DIRECTIONS for Watermelon Glaze: Simmer ingredients together in a heavy saucepan for 20 min- utes or until sauce is thick. Makes 2 cups. Keep warm.
DIRECTIONS for Chicken: Place the chicken in a large zipper lock bag with rest of the ingredients and seal tightly. Allow to marinate at least 2 hours or up to 12. Grill until cooked and arrange on a warm
platter. Pour the glaze over the chicken and serve immediately.
Scallop & Watermelon Kebabs
12 sea scallops
4 cups boiling vegetable
or chicken broth
24 1” X 1” watermelon cubes 1⁄4 cup soy sauce
1 tablespoon each sesame oil,
minced garlic & ginger
DIRECTIONS: Cut the scallops into halves across the diameter to create half-moon shapes. Place them in a heatproof casserole dish in a single layer. Pour the boiling clear broth over the scallops and let them cook for 5 minutes. Drain and cool the scallops. On each skewer alternate the scallops and watermelon cubes. Mix together the soy sauce, sesame oil, garlic and ginger and brush the kebabs as they are grilled over a medium hot grill for about
90 seconds per side turning once. Serve warm.
Kielbasa With Watermelon Relish
1 cup minced watermelon
1⁄4 cup minced onion
1⁄2 cup finely chopped cabbage 2 tablespoons seasoned rice
vinegar
2 tablespoons honey mustard 3 pounds kielbasa
DIRECTIONS: Mix the watermelon, onion and cabbage in a bowl. In another small bowl slowly mix the vinegar into the mustard and then pour the mix- ture over the watermelon/onion/cabbage mixture and toss together. Grill the kielbasa until brown and crisp on the exterior but still juicy inside. Remove from grill to a cutting board and cool for 5 minutes before cutting the kielbasa into bite sized pieces and skewer them with a pick. Serve warm with the relish
for scooping with the kielbasa.
Pork & Watermelon Kebobs
6 Tbsp. each brown sugar, soy sauce & diced red onion 3 garlic cloves, minced
3 tablespoons lemon juice 1 tablespoon olive oil
1⁄4 teaspoon ground thyme dash pepper to taste
1 pound Boned, lean pork
chop, cut into 1" cubes 32 (1”) cubes watermelon 16-24 (1⁄2”) zucchini rounds 16 (1”) pineapple chunks 24 (1”) colored peppers
1 bottle cooking spray
DIRECTIONS: Mix sugar, soy sauce, onion, garlic, lemon juice, olive oil, thyme, and pep- per in a bowl. Pour into a zip- lock bag and add pork pieces. Seal bag, mix, and refrigerate for at 1 hour, turning bag often. Remove pork from bag and re- serve marinade. Thread 5 pork pieces, 4 watermelon cubes, 2-3 zucchini rounds, 2 pineapple chunks, and 3 peppers on each skewers, alternating the order.
Heat the grill to medium high. Spray cooking surface and place kebobs on grill. Grill for 12-15 minutes, depending on grill heat, or until done, turning and basting frequently with re- served marinade. Garnish with
sesame seeds.
PAGE 8-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, MAY 27, 2016