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Yahoo
4 days ago
- Health
- Yahoo
The Health Benefits of Watermelon—and How to Enjoy Every Bite
Key Points Watermelon is a refreshing summer fruit that helps keep you hydrated, supports a healthy heart, and promotes healthy skin. Thanks to its high water content and low calories, watermelon is a smart and satisfying choice for weight control. You can enjoy watermelon in many fun ways—eat it plain, toss it in salads, or blend it into cool prepping delicious, nutritious dishes for picnics, backyard parties, and warm-weather meals, consider the health benefits of watermelon. Sliced into huge hunks, whirred into juice, or garnished with herbs, this sweet, refreshing fruit is always a crowdpleaser—so the fact that it's also plenty good for you is somewhat serendipitous. We spoke with nutrition experts to learn more about this marvelous melon, as well as the best ways to enjoy Our Expert Micah Siva, RD, recipe writer, and author of the cookbook Nosh: Plant-Forward Recipes Celebrating Modern Jewish Cuisine Susan Greeley, RDN, and instructor of plant-based culinary arts at the Institute of Culinary Education's New York City campusRelated: 9 of the Best Fruits to Eat, According to Nutritionists The Health Benefits of Watermelon Summertime is all about the messy joys of ripe peaches and nectarines, cherries and berries, and melons, including, of course, luscious watermelon, that quintessential treat we crave all season long. But watermelon is more than just a pretty pink snack. Packed with nutrients, it's a thirst-quencher that provides much-needed relief when the mercury climbs. The Water in Watermelon In hot weather, when dehydration is a key concern, watermelon works wonders. "Watermelons are roughly 92 percent water, making them a great source of hydration," says Micah Siva, RD, recipe writer, and author of the cookbook Nosh: Plant-Forward Recipes Celebrating Modern Jewish Cuisine. "Watermelon is one of my favorite 'high-water content food' recommendations," agrees Susan Greeley, RDN, and instructor of plant-based culinary arts at the Institute of Culinary Education's New York City campus. Mineral bonus: With that substantial dose of water, says Greeley, you're also consuming important minerals, like potassium, phosphorus, and magnesium. Feeling satiated: Watermelon's weighty water mass can be a weight-loss and weight-management secret weapon, too. "For those who are looking for more interesting, refreshing hydration options without adding many calories, watermelon and watermelon juice are great choices," Greeley says. According to the USDA Nutrition Database, one cup of diced watermelon has about 46 calories. "Compared to other fruits, watermelon is a lower calorie option that can keep you satisfied thanks to the high water content," says Siva. Skin and Immune Health Watermelon is loaded with vitamins A and C, antioxidants that play a role in skin and immune health, Siva says, noting that a hydrated state also promotes healthy skin and supports digestion. Heart Health and More While watermelon's fiber content is relatively small, about 0.4 grams in 2/3 cup, its other nutrients still make it a nutritional keeper. "Watermelon juice is a good source of compounds such as arginine, citrulline, and lycopene," Greeley says. "These compounds are known to be cardioprotective." L-citrulline: Primarily found in watermelon, this amino acid has been shown to enhance athletic performance. "It is most concentrated in the white rind," says Greeley. Arginine: In the body, citrulline is metabolized into the essential amino acid arginine. It's crucial for nitric oxide synthesis, a molecule that regulates vascular tone, Greeley notes. Lycopene: "Similar to tomatoes, watermelon contains lycopene, a powerful antioxidant," Siva says. Watermelon has about 40 percent more of this phytochemical than red tomatoes. (Other sources of this naturally occurring red pigment include pink and red grapefruit, and guavas.) "Lycopene may improve lipids and blood pressure and is protective against certain cancers," Greeley says. Whole Fruit vs. Juiced As noted, watermelon is low in fiber, so when it's juiced, you may lose some of what fiber there is; though Greeley says it retains enough amino acids and antioxidants to be beneficial. Low-fiber impact: "The largest thing to watch out for is the lack of fiber in juice, which can speed up digestion and impact your blood sugars faster than naturally occurring sugars with fiber in tow," Siva says. If you drink a lot of watermelon juice, she explains, it can become a high-sugar drink. Alternatives: Our experts counteract the sugar overload in a few ways. "I like to add half watermelon juice and half soda water to a glass with a spritz of lime juice for a refreshing mocktail," Siva says. And Greeley has her workaround: Instead of juicing, she says a better option is blending the pulp, which retains many of the solids. How to Eat Watermelon Bite for bite, slice after slice, watermelon is incredible all on its own and that's the way most of use enjoy it. It also makes a refreshing addition to culinary creations. "There's no limit to how it can be used—even the rind can be pickled and eaten," Greeley says. (The seeds are also edible; roast them as you would pumpkin seeds.) Here's how to make the most of watermelon's crisp, sweet flesh: Salted or spiced: Greeley takes chilled watermelon to unexpected places with a few simple tweaks. "Try fresh, ice-cold watermelon with a pinch of salt or Tajin for an added flavor punch," she suggests, referring to the Mexican seasoning made with mild chili peppers, lime, and salt. With herbs: She also cuts it into large chunks and serves it with fresh chopped mint or basil. Salads: "I love making a grilled watermelon salad with feta, mint, red onions, and lemon juice," Siva says. "I also add it to my Greek salads (yum)." Toss together our Watermelon Salad With Feta and Basil, or follow Siva's cue and add sweet chunks to our Greek Mezze Salad. Salsas: Watermelon perks up salsas, too. Try mixing diced melon with lime juice, sliced chiles, and cilantro, and serve it with our Broiled Shrimp Tacos. Gazpacho: Add watermelon chunks to our no-cook Gazpacho—it's a delightful way to double up on lycopene. Slushies: Siva freezes any leftover watermelon on hand and blends it with ice, water, and lime juice for sweet slushies. Or combine similar ingredients for our Watermelon-Lime Coolers. Related: How to Eat Watermelon 20 Delicious Ways—Rinds, Seeds, and All Read the original article on Martha Stewart
Yahoo
24-06-2025
- Health
- Yahoo
The Benefits of Tempeh—and Why Nutritionists Say It's Better Than Tofu
Whether you follow a plant-based diet or you are trying to eat less meat, it's worth adding tempeh to your meals. First, you need to know what tempeh is, then we'll share the health benefits of eating it. They are undoubtedly impressive, thanks to tempeh's high protein content and essential nutrients. This fermented food also has a meaty texture and nutty, earthy flavor, making it a delicious addition to all kinds of dishes. We spoke to nutrition experts to learn more about this superfood and why it deserves a place in your rotation. Susan Greeley, RDN, registered dietitian nutritionist and instructor of plant-based culinary arts at the Institute of Culinary Education in New York City. Lauri Wright, PhD, RDN, LD/N, FADA, registered dietitian nutritionist, associate professor, and director of nutrition programs at University of South Florida Jake Howman, MS, RDN, LD, registered dietitian nutritionist at The Ohio State University Wexner Medical CenterRelated: 10 High-Protein Foods That Have More Protein Than Eggs Tempeh is a fermented soy product. It's a traditional food in Indonesia, and is made by soaking, boiling, and fermenting whole soybeans with Rhizopus spores, a type of beneficial mold. This creates a firm block of packed soybeans with white speckles, though some may have brown or black spots. (This is completely normal!) Although tempeh has been around for centuries, it has only become popular in the U.S. in recent years. At the grocery store, you can find it in the refrigerated section next to other soy products, like tofu and plant-based meat alternatives. Tempeh is available flavored or plain, making it easy to incorporate into recipes. If you're curious what makes tempeh so good for you, check out these health benefits, as outlined by nutritionists. As mentioned, tempeh is made of fermented soybeans, which contain more protein than any other legume, says Susan Greeley, RDN, registered dietitian nutritionist and instructor of plant-based culinary arts at the Institute of Culinary Education in New York City. This makes tempeh a high-protein food, offering an impressive 33.7 grams of protein per cup, according to data from the USDA. Soybeans are also a complete protein, meaning they contain all nine essential amino acids the body needs. This is noteworthy for those who follow vegan or vegetarian diets, as it's one of the few plant-based sources of complete protein. Due to the high protein content of tempeh, it can promote fullness and reduce hunger. Protein slows digestion and increases the release of satiety hormones, which tell your brain that you're full, says Lauri Wright, PhD, RDN, LD/N, FADA, registered dietitian nutritionist, associate professor, and director of nutrition programs at the University of South Florida. "Protein also helps stabilize blood sugar levels, reducing cravings and preventing energy crashes," adds Wright. "That's why meals with tempeh can help you feel satisfied longer." Fermented foods like tempeh can benefit gut health. For starters, tempeh contains probiotics, which are beneficial live bacteria, says Jake Howman, MS, RDN, LD, registered dietitian nutritionist at The Ohio State University Wexner Medical Center. "These probiotics help balance the gut microbiome, improve digestion, and increase nutrient absorption," explains Howman. Tempeh also contains prebiotics, or "non-digestible fibers that act as food for the good bacteria in your gut," says Wright. This helps the good bacteria thrive, ultimately improving overall digestive health and supporting regularity, shares Wright. As tempeh benefits the gut, it also helps the immune system. That's because the gut is home to many immune cells, including those that find and fight harmful germs. More specifically, as the probiotics in tempeh support a healthy gut environment, they also enhance immune function and protect against harmful bacteria, says Howman. Soybeans contain isoflavones, or plant compounds known as phytoestrogens, says Greeley. Isoflavones have been shown to lower cholesterol levels, especially LDL ("bad") cholesterol, potentially reducing the risk of heart disease. Tempeh also contains potassium and fiber, which can help reduce high blood pressure and high cholesterol, respectively. Tempeh contains myriad antioxidants, including isoflavones, vitamin E, manganese, and copper, says Wright. These antioxidants neutralize harmful free radicals in the body, thereby reducing oxidative stress. As a result, "these antioxidants protect cells from damage linked to chronic diseases such as heart disease and cancer," explains Howman. "This supports overall health by promoting healthy cell function and a strong immune system," he adds. "Tempeh is a plant-based source of calcium, which is essential for building and maintaining strong bones," explains Howman. This is especially helpful as we get older, as bone loss increases over time. "It also provides vitamin K2, which helps direct calcium to the bone," says Howman. Plus, tempeh provides magnesium and phosphorous, two minerals that contribute to healthy bone structure, per Wright. Although tempeh and tofu are both soy products, the two foods are not the same. Tempeh is made of fermented soybeans, so it's firm and chunky. You can see the whole beans in the cake. In contrast, tofu is made of soybean curd that's been pressed into a block. It doesn't contain whole beans, so it's much smoother than tempeh. Both are good sources of protein and calcium, but tempeh beats tofu. It has more fiber (though tofu wins for calcium). Tempeh also has more protein than tofu because it is made from whole soy beans. Another plus is that it is a fermented food, whereas tofu is not. Related: How to Make Tofu a Regular Part of Your Weeknight Meals Tempeh has an umami, nutty flavor and chunky texture, making it a unique addition to your meals. It can typically be used just like you would meat or tofu. If you need inspiration, our experts shared these ideas: With pasta: Use tempeh instead of ground meat in your favorite basic meat sauce. In tacos: Give Taco Tuesday a plant-based twist by replacing ground meat with crumbled tempeh. It also works well in nachos or burritos. In salads: Add crumbled tempeh to salads, says Greely. The ingredient will add fiber and protein, making your salad more filling. In stir fry: "Use tempeh in any stir recipe in place of—or in addition to—other proteins," suggests Greeley. In smoothies: It might sound strange, but tempeh is a great protein-rich smoothie ingredient, notes Greeley. Try pairing it with sweet ingredients, like berries and honey, to help balance any bitterness. As meat-free bacon: Marinate tempeh slices in soy sauce, maple syrup, apple cider vinegar, and liquid smoke, then bake until crispy. These bacon-inspired strips can be used in sandwiches, salads, and more. Read the original article on Martha Stewart
Yahoo
07-02-2025
- Entertainment
- Yahoo
Flashback Friday: A Super Free Sunday
SIOUX FALLS, S.D. (KELO) — If you haven't heard already there's going to be a big football game this weekend. And every year there's always the few people that just really don't care all that much. In this week's Flashback Friday, Susan Greeley takes us back to Super Bowl Sunday in 1988 for a look at how people around KELOLAND were enjoying their super free Sunday. The whole meaning of the words super bowl have nothing to do with football for these the past eight years this tournament has gotten them out of the house on that one Sunday in January. 'The super bowl game used to be earlier in the afternoon and so we wanted to give the women something to do while their husbands are watching football.' It may be sexist but in many cases its true. 'Its a fun Sunday afternoon Superbowl Sunday and its nice to get away and the husbands can sit at home and watch the Superbowl and I'm here.' 'What about the super bowl?''I don't care, I'm sorry I don't care about Superbowl.' 'I could care less if I watch that I want to bowl that's the only reason I'm here.' 'But this is gonna be done before the game is over what are you going to do after this?''Believe it or not I'm probably going to go home and study.'Okay so studying's a little extreme, but the mall is a good escape for lots of non Superbowl fans.'Well I'll probably go home, have supper, watch TV, spend a quiet evening at home.''But not the Superbowl?''No, no don't interest me at all.''My husband does the watching and I do the shopping.''I just don't like them, I like the Vikings best.''I hate football.'The problem with the mall escape route is that it closes so there's always a little athletic action of one's own for those not content to be Superbowl couch potatoes.'I have no interest whatsoever in the Superbowl so I find this to be a good alternative to just sitting and watching television.''Oh yes I enjoy football but I think the Superbowl is sort of an extravaganza for commercial purposes.' And there are advantages to working out on Superbowl Sunday, you get the gym virtually to yourself. Susan Greeley, KELOLAND News. Copyright 2025 Nexstar Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
