PHILADELPHIA _ As children, many of us were warned in jest that swallowing watermelon seeds would make melons grow in our bellies.
In truth, those pesky seeds can be beneficial to your health. So, too, is the rind, so think twice before tossing them out.
"Watermelon's health benefits extend well beyond its juicy flesh," says Theresa Shank, a registered dietitian and owner of Philly Dietitian. "The seeds offer almost the same nutrient density of other more common seeds, like pumpkin and sunflower, and the rind is among the richest edible sources of L-citrulline, an amino acid that has been studied extensively in its relation to heart health."
A good source of healthy fats, protein, vitamins, and minerals such as iron, folate, and magnesium, the seeds actually prove to be as smart of a snack as the fruit itself. Toss them in the oven for a quick bake, and it becomes easy to flip what's traditionally perceived as a nuisance into an absolute delight.
Add the roasted seeds to your next salad, yogurt bowl, or even slice of toast for an element of crunch and hint of nutty flavor.
"They're relatively low in calories, too _ about 160 calories per one-ounce portion, or essentially a palmful," says Shank, who recommends munching on them straight out of the oven, too.
As for the rind, it serves well as a crunchy component, too, whether tossed into a stir fry or pickled and plated alongside a sandwich or smoky barbecue. A pickled rind creates a great salad topper.
To use in a stir fry, remove the rind's outer layer of green skin with a knife, reserving the white part to julienne into matchsticks. Sauteed over high heat, the rind will soften in as little as five minutes, absorbing the flavors of what it's placed within. Watermelon rind is most commonly incorporated into Asian-inspired dishes, sauteed alongside ingredients such as sesame oil, soy sauce, ginger, and garlic. Add in such veggies as carrots and peppers, and a protein such as shrimp, tofu, or chicken, to craft a quick and effortless meal.
For an easy quick-pickle rind, check out the recipe that follows. Courtesy of Brine Street Picklery, a Philly-born and -brined picklery, the recipe calls for a mixture of vinegar, sugar, and spices that's used to soak and soften the rind. What results is a slightly tangy and sweet pickle that resembles the flavor of a classic bread-and-butter-style pickle, with small hints of clove and ginger.
With only a few weeks remaining until the official start to fall, get out there and embrace summer, from rind to seed, before it's too late.
