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Story originally printed in the Winona Daily News or online at www.winonadailynews.com

Published - Thursday, June 12, 2008

Mouthwatering watermelon good source of vitamins

By Tribune staff

It’s a picnic favorite, but watermelon is more than just sugar and water. It’s also an excellent source of vitamins A, B6 and C. A 2-cup serving contains

15 to 20 milligrams of the antioxidant lycopene, and watermelon is cholesterol free, virtually fat free and low in sodium.

Sources: Food and Drug Administration, watermelon.org

Pick a perfect watermelon

Instead of relying on the “thumping” method, try these tips:

Look it over — Choose a firm, symmetrical watermelon that is free of bruises, cuts and dents

Lift it up — The watermelon shoul dfeel heavy for its size; it is 92 percent water

Turn it over — On the underside of the watermelon, there should be a creamy, yellow spot (called the ground spot) from where it sat on the ground and ripened in the sun

Watermelon Almond Tart

1 cup sliced almonds

1 (3- to 5-inch) thick slice seedless watermelon, rind removed

1 cup low- or no-fat natural vanilla flavored yogurt

1 cup blueberries

1 cup sliced strawberries

1 tablespoon chocolate syrup

In a nonstick sauté pan over medium heat, toast the almonds while constantly stirring to prevent burning. When they are golden, remove them to a heatproof tray or foil to cool. Cut the watermelon slice into 6 to 8 pie-shaped wedges. Dip the back (curved) side of each slice in the yogurt and then the almonds, re-assembling the pieces on a serving platter as you complete each piece. When finished, it will look like a piecrust of almonds around the watermelon slices. Frost the top of the reassembled watermelon with the remaining yogurt and decorate the top with the berries. Drizzle the chocolate syrup over the top. Serve cold. Makes 6 to 8 servings.

Watermelon Fontina Fans with Curried Crab Salad

2 hard-boiled eggs, grated

1 cup mayonnaise

1 teaspoon curry blend or to taste

1/4 cup sweet pickle relish

24 ounces fresh prepared crabmeat, patted dry

4 ounces washed baby arugula, patted dry

12 (2-by-5-inch) thin slices of seedless watermelon

8 (2-by-5-inch) thin slices of Fontina cheese

Combine the grated egg, mayonnaise, curry and relish in a bowl until blended. Fold in the crab. Arrange the arugula on 4 plates. On each plate, create fans by alternating slices of watermelon and cheese, beginning and ending each fan with watermelon slices. Place a dollop of the crab mixture at the base of each fan. Serve immediately. Makes 4 servings.

Watermelon Cherry Mojito

3 fresh mint sprigs, chopped

1/4 cup watermelon puree

1 teaspoon cherry syrup

3 tablespoons fresh lime juice

2 ounces light rum

Chilled sparkling water

1 sugar cane stirrer

1 lime wedge

Using a fork, press the mint with the back of a fork to coat the inside of the glass and leave it in the glass. Add the watermelon puree, cherry syrup, lime juice and rum. Stir well. Top with ice. Top off the glass with sparkling water or club soda. Add the sugar cane stirrer and lime wedge to the glass and serve. Makes 1 serving.