Canadian Recipes

Watermelon Green Tea Punch

Packed with antioxidants from both green tea and watermelon, this sweet and refreshing twist on iced tea is adult and kid friendly.

In a large pitcher, add watermelon purée, green tea, grape juice, cherry juice and gingerale or Chardonnay. Mix well and chill. Serve over ice.

Makes 9 servings.

Per Serving: (with cherry juice and Chardonnay) about 70 cal, 0 g pro, 0 g total fat, 9 g carb, 0 g fiber, 0 mg chol, 0 mg sodium. %RDI: iron 2%, vit A 2%, vit C 2%

Right click here and choose 'Save Target As' for a high resolution jpeg

Blue Cheese Watermelon Walnut Salad

Watermelon is the ultimate summertime indulgence and this tasty summer salad is great on its own or served as a side. Rich blue cheese is paired with sweet candied walnuts as a garnish atop seasonal fruit and leafy greens – the perfect combination of sweet and savoury.

In a wok or non-stick sauté pan, over medium heat, warm walnuts for one minute. Stir in the sugar and soy sauce. Lower heat to prevent burning while constantly stirring the mixture until the sugar melts and the nuts are evenly coated.  Once the nuts stick together spread nuts over a sheet of waxed or parchment paper and cool. If using halves, chop the nuts into small pieces. Set aside.

In a medium saucepan over medium heat, add vinegar, sugar and stir. Continue to stir and lower heat to bring mixture to a simmer. Add the rosemary sprig. Continue to simmer until the contents of the pan reduces by half its original volume. Remove from heat and set aside.

Divide the greens among 6 or 8 salad plates and top with orange sections, watermelon, grapes and strawberries. Drizzle the balsamic reduction over the salad and sprinkle with the crumbled cheese. Garnish with cooled candied walnut pieces.

Makes 6 servings.

Per Serving: about 520 cal, 10 g pro, 18 g total fat (5 g sat fat), 82 g carb, 4 g fiber, 15 mg chol, 400 mg sodium. %RDI: iron 15%, calcium 20%, vit A 40%, vit C 110%

Right click here and choose 'Save Target As' for a high resolution jpeg

Watermelon, Cranberry, Coconut and Fig Chutney

Celebrate grilling season with this mouth-watering chutney.  Hints of vanilla and cinnamon coupled with a tangy citrus finish make this sweetly spiced chutney a great addition to grilled chicken and pork.

In a large saucepan over medium heat add cranberries, sugar, orange juice and zest, vanilla, figs, cinnamon, ginger and coconut. Bring to a simmer, stirring occasionally until mixture is thick and cooked down, about 3 minutes. Remove from heat and cool. Stir in watermelon and refrigerate or serve immediately.

Makes 12 servings.

Per Serving: about 140 cal, 1 g pro, 3 g total fat (2 g sat fat), 29 g carb, 3 g fiber, 0 mg chol, 0 mg sodium. %RDI: iron 2%, vit A 6%, vit C 25%

Right click here and choose 'Save Target As' for a high resolution jpeg

Two Melon Shake

This Two Melon Shake takes advantage of watermelon’s hydrating qualities and its abundant levels of vitamin C and the amino acid citrulline, which helps relax blood vessels and promotes heart health. To ease the liver, boost immunity and aid in digestion, bitter melons are also added along with coconut milk which is known for its ability to absorb any toxins in the body.  This shake is as effective as it is delicious. 

In a blender, on high speed, puree watermelon, bitter melon, coconut milk, ice cubes and salt until smooth. Pour into two glasses and serve immediately.

Makes 2 servings.

Tip: If you can’t find bitter melon, substitute it with an equal amount of chopped cucumber. To sweeten, add a drizzle of honey.

Per serving: about 120 cal, 2 g pro, 6 g total fat (5 g sat fat), 22 g carb, 2 g fiber, 0 mg chol, 15 mg sodium. %RDI: iron 8%, calcium 2%, vit A 15%, vit C 50%

Right click here and choose 'Save Target As' for a high resolution jpeg (11.2MB TwoMelonShake_hi)

Grilled Spicy Watermelon

Transform watermelon from sweet to savoury with this mouth watering Thai-inspired sauce. Watermelon wedges are grilled until caramelized, drizzled with garlic chili sauce and garnished with cilantro. Serve as a side dish along with ribs, chicken or shrimp.

Preheat grill to high. In bowl, whisk together, lime zest, juice, 3 tbsp (45 mL) of the honey, garlic chili sauce and salt.

Cut watermelon into 1-inch (2.5 cm) thick wedges. Lightly drizzle each side with remaining honey and place on grill. Grill until just browned, about 2 minutes per side. Place watermelon slices on a plate and drizzle with lime dressing. Garnish with cilantro.

Makes 8 to10 servings.

Tip: Garlic chili sauce makes a great marinade for ribs, chicken and shrimp.

Per serving: about 120 cal, 2 g pro, 0 g total fat, 31 g carb, 1 g fiber, 0 mg chol, 45 mg sodium. %RDI: iron 4%, calcium 2%, vit A 35%, vit C 45%

Right click here and choose 'Save Target As' for a high resolution jpeg (11.6MB Grilled_watermelon_hi)

Watermelon, Black Bean and Corn Salsa

Guys will love this hearty salsa served with tortilla chips and a cold beer. Made with rich black beans, crunchy corn and fresh watermelon, this salsa is a must-have for trips to the cottage or campground.

In a large bowl, add corn, beans, onion, jalapeno, garlic, cilantro, cumin, chili powder, lime juice, olive oil and salt. Mix ingredients until well combined. Add watermelon and gently fold until combined. Chill. Serve with tortilla chips

Makes 12 to 18 servings.

Per Serving: (for 1/12 of recipe) about 160 cal, 6 g pro, 6 g total fat (1 g sat fat), 22 g carb, 6 g fiber, 0 mg chol, 270 mg sodium. %RDI: iron 10%, calcium 4%, vit A 8%,
vit C 10%

Right click here and choose 'Save Target As' for a high resolution jpeg

Watermelon S’mores

Here’s a unique pairing of two delicious tastes of summer; watermelon and s’mores.  With watermelon, fudge sauce and mini-marshmallows the whole family will be begging for s’more of this sweet treat.

Sprinkle graham cracker crumbs evenly over the center of 4 plates. Drizzle 1/3 of the fudge sauce over the crumbs. Place a watermelon rectangle over the crumbs and chocolate drizzle. Drizzle 1/3 of the fudge sauce over the watermelon. Evenly sprinkle marshmallows over watermelon and garnish with remaining fudge sauce.

Makes 4 servings.

Per Serving: about 350 cal, 5 g pro, 6 g total fat (2 g sat fat), 72 g carb, 3 g fiber, 0 mg chol, 270 mg sodium. %RDI: iron 10%, calcium 4%, vit A 35%, vit C 40%

Right click here and choose 'Save Target As' for a high resolution jpeg

Kung Pao Watermelon Shrimp

Sweet, sour and spicy are the traditional flavours of Chinese Kung Pao sauce. This recipe makes use of convenient store-bought sauce but ups the ante with morsels of juicy watermelon, tender shrimp and crunchy peanuts.

Heat oil in a large heavy sauté pan or wok over high heat. Add garlic and cook, stirring, for 30 seconds. Add shrimp and stir-fry until shrimp begin to turn pink. Add peanuts and cook, stirring, 30 seconds longer.

Add sauce and reduce heat to medium-low. Simmer until sauce is heated through and shrimp are just cooked, approximately 2 minutes. Remove from heat. Stir in watermelon and serve immediately.

Serves 6.

Per serving: about 490 cal, 30 g pro, 24 g total fat (3.5 g sat. fat), 38 g carb, 3 g fibre, 230 mg chol, 1940 mg sodium. %RDI: 10% calcium, 25% iron, 8% vit A, 10% vit C, 13% folate.

Right click here and choose 'Save Target As' for a high resolution jpeg (5.64MB shrimp_hi)

Watermelon Cherry Mojito

Full of sweet watermelon, fresh mint and a dash of cherry flavour, this pretty pink refresher is perfect for your next summer cocktail party or just a lazy, sunny afternoon.

Place mint in a tall glass and using the back of a wooden spoon, muddle to release oil. Add watermelon purée, cherry syrup, lime juice and rum. Stir well. Add ice and top with sparkling water or club soda. Garnish with a sugar cane stirrer and lime wedge if desired and serve immediately.

Serves 1.

Per serving : about 170 cal, 1 g pro, 0 g fat, 12 g carb, 1 g fibre, 0 mg chol, 10 mg sodium. %RDI : 2% calcium, 4% iron, 8% vit A, 25% vit C.

Right click here and choose 'Save Target As' for a high resolution jpeg (5.39MB mojito_hi)

Watermelon Cranberry Sauce

Tired of plain cranberry sauce when serving your special Thanksgiving dinner? Try this new take on the old by adding minced watermelon (to brighten and sweeten cranberry's tartness), maple syrup and a touch of cinnamon.

In a large saucepan over medium heat combine cranberries, sugar, vanilla, lemon zest and juice. Simmer gently, stirring occasionally, until cranberries are tender, 15 to 20 minutes. Reduce heat to low and add maple syrup and cinnamon. Simmer, stirring, for another few minutes.

Remove from heat and let stand at room temperature for 10 minutes. Stir in watermelon. Sauce can be served warm or cold.

Makes 4 cups.

Tip: Substitute frozen cranberries, when fresh aren't available.

Per 1/4cup/50 mL serving: about 90 cal, 0 g pro, 0 g fat, 25 g carb, 1 g fibre, 0 mg chol, 0 mg sodium. %RDI: 2% calcium, 2% iron, 2% vit A, 10% vit C.

Right click here and choose 'Save Target As' for a high resolution jpeg (5.94MB cransauce_hi)

Watermelon Raspberry Jalapeño Salsa

This sweet-spicy salsa is guaranteed to please - spoon over cream cheese for a stunning and delicious appetizer or serve in a bowl surrounded by crunchy tortilla chips.  Adjust the heat to your liking by increasing or decreasing the jalapeño.

Heat oil in a medium saucepan over medium-high heat. Add green onions, garlic and jalapeños and cook, stirring until golden, approximately 2 minutes. Reduce heat to low and add raspberries and sugar. Bring to a slow simmer and cook, stirring occasionally, 5 to 7 minutes. Remove from heat and cool slightly. Cover and refrigerate until cold.

When ready to serve, stir in minced watermelon. Place cream cheese on a platter and spoon salsa over. Serve with tortillas chips or flatbread.

Makes about 3 cups of salsa.

Per ¼ cup/50 mL serving: about 110 cal, 2 g pro, 6 g total fat (2.5 g sat. fat), 13 g carb, 1 g fibre, 10 mg chol, 55 g sodium. %RDI: 2% calcium, 4% iron, 4% vit A, 15% vit C.

Right click here and choose 'Save Target As' for a high resolution jpeg (5.40MB raspsalsa_hi)

Frosted Watermelon

A Fun Way to Get Kids to Eat More Fruit!

Ingredients:

Seedless watermelon cut into ½- to ¾-inch thick slices

Yogurt

Granola or similar cereal

Instructions:

Using your favorite cookie cutters cut shapes out of a ½- to ¾-inch thick slices of seedless watermelon. Or, if you prefer, use classic cut watermelon wedges. Frost with vanilla or other flavor yogurt. Sprinkle with granola.

Right click here and choose 'Save Target As' for a high resolution jpeg (3.10MB frosted_hi)

Watermelon Berry Slush

Ingredients:

4 cups cubed, seeded watermelon

1 (10 ounce) package frozen raspberries

1 (12 ounce) bottle sparkling mineral water

Instructions:

Place watermelon in a single layer in shallow pan; freeze until firm. Remove from freezer and let stand 5 minutes. Drop watermelon through food chute of a food processor or blender with the motor running. Add frozen raspberries alternately with mineral water, processing until smooth.

Servings:

Makes 6 servings