Over 4,000 years ago, watermelon is thought to have been domesticated in Northeast Africa. It is the perfect treat to quench your thirst during the summer heat because it has high water content and provides nutrients like lycopene, citrulline, and vitamins A and C.

Watermelon is a staple at many summertime picnics and gatherings around the country.  It is the most common melon eaten in America and is perfect for staying refreshed and hydrated on a hot summer day. While most people agree watermelon tastes good, a majority don’t know of the many health benefits this fruit contains.


According to Healthline.com, the top 9 health benefits of watermelon include:

  • Helps you stay hydrated
  • Packed with nutrients and beneficial plant compounds
  • May have anticancer effects
  • May improve heart health
  • May reduce inflammation and oxidative stress
  • May help prevent macular degeneration
  • May relieve muscle soreness
  • May aid skin health
  • May improve digestion


I never know how to choose a watermelon in the store or farmer’s market.  Here are a couple of tips: When choosing a watermelon, look for one that is firm, symmetrical and heavy (which means it’s juicy) for its size. There should be a yellow spot (called a “field spot”) on the underside from sitting on the ground and ripening in the sun. If the spot is very pale or white, it may have been picked too soon and will not be ripe.  Look for a watermelon that is matte, not shiny, as shiny watermelons are often overgrown. You can also knock on the watermelon.  If it makes a deep, hollow sound, you’ve chosen well!


Watermelon CubesYou’ve chosen your watermelon, now you need to know how to properly cut it into cubes or strips.

  1. Rinse and dry the whole watermelon
  2. Slice it in half crosswise (you’ll end up with two circular, versus oblong pieces)
  3. Cut off the stem end
  4. Place the watermelon cut-side down on a cutting board
  5. Depending upon the size of your watermelon, cut each half into 3-4 full circle pieces
  6. Slice the circles into sticks then cut the rind off of the end of each stick
  7. Slice the sticks into cubes if desired
  8. If you’re not eating the watermelon right away, store the sticks or cubes in the refrigerator


Now that you know how to choose and cut your watermelon, let’s get started with a delicious anti-inflammatory appetizer (or snack) that is topped with cucumber, red onion and fresh herbs.  This is the perfect addition to an appetizer table or picnic!  I even use it in place of a salad as a side dish!


Watermelon cups

Watermelon Cups

These watermelon cups are loaded with flavor and nutrition. They are almost too pretty to eat. If the veggies and herbs scare your kids, keep the scooped centers of the cubes for them to munch on!
Serve these cups as an appetizer, snack or even a side dish instead of a salad or fruit cup!
Course Appetizer, Side Dish, Snack
Servings 16 "cups"


  • 16 seedless watermelon cubes about 1"
  • cup finely chopped cucumber
  • 5 tsp finely diced red onion
  • 2 tsp minced fresh mint
  • 2 tsp minced fresh cilantro
  • ½ tsp lime juice or to taste


  • Using a small melon baller, cookie scoop or spoon, scoop out the center of each  watermelon cube leaving a 1/4" shell.
  • In a small bowl, combine the remaining ingredients and spoon into the watermelon cubes.


Use the scooped centers of each watermelon cube to garnish your appetizer tray, for the kids to munch on, or refrigerate to eat later.
Keyword Anti-Inflammatory, Appetizer, Side Dish, Snack


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