Refresh your Summer and Revitalize with 4 Healthy Watermelon Lemonade Recipes

Ready to relax and hydrate with a healthy watermelon lemonade?

Ingredients:

• 4 cups seedless watermelon, cubed

• 1/2 cup fresh lemon juice (about 3-4 lemons)

• 2 cups cold water

• 1-2 tablespoons honey or maple syrup (optional, adjust to taste)

• Ice cubes

• Fresh mint leaves for garnish (optional)

Instructions:

1. Place the cubed watermelon in a blender and blend until smooth.

2. Strain the watermelon puree through a fine-mesh sieve to remove any pulp. You should have about 2 cups of watermelon juice.

3. In a large pitcher, combine the strained watermelon juice, fresh lemon juice, and cold water.

4. If desired, add honey or maple syrup to sweeten. Start with 1 tablespoon and adjust to taste. Remember, the watermelon adds natural sweetness.

5. Stir well to combine all ingredients.

6. Refrigerate for at least 1 hour to chill thoroughly.

7. Serve over ice, garnished with fresh mint leaves if desired.

8. You can add a pinch of salt to enhance the flavors.

Variations:

Enjoy a bubbly drink by infusing your Watermelon Lemonade with some effervescent liquid:

1. Add sparkling water: The easiest way to make your Watermelon Lemonade fizzy is to add sparkling water or soda water. You can replace half the water in the recipe with sparkling water or top off each glass with it just before serving.

2. Use seltzer: Another option is to use seltzer water. Add about 1 1/2 cups of seltzer to your pitcher of Watermelon Lemonade for a bubbly effect.

3. Incorporate flavored sparkling water: For an extra twist, you can use watermelon-flavored sparkling water to enhance both the fizziness and the watermelon flavor.

4. Add just before serving: For the best fizzy effect, add the carbonated element (sparkling water, seltzer, or flavored sparkling water) just before serving. This ensures that the drink maintains its bubbles and doesn't go flat.

5. Adjust to taste: Start by adding a small amount of the fizzy element and taste. You can always add more to achieve your desired level of carbonation.

Remember, the amount of fizz you add can be adjusted based on personal preference. Some people prefer a subtle amount, while others enjoy a more bubbly drink. Experiment to find the perfect balance for your taste!

Feel like a more daring, spicy version for your lemonade? Add some heat to your recipe:

1. Add jalapeño: Slice 1/2 to 1 fresh jalapeño (seeds removed for less heat if desired) and blend it with the watermelon. This will give a subtle kick to the drink.

2. Use chili powder: When mixing the watermelon, add about 1/4 teaspoon of red chili powder to the blender. This will provide a spicy flavor with a zesty twist.

3. Incorporate chaat masala: Add 1/4 teaspoon of chaat masala along with the chili powder for a tangy and spicy flavor profile.

4. Alternatively, for 2 and 3, instead of adding the spices into the drink, dip the rim of your glasses in lime juice, then into a dish with the chili powder or chaat masala to coat the rim. Add ice and pour in your lemonade. Spicyness with each sip :) 

5. Create a spicy simple syrup: Make a simple syrup by boiling 1/2 cup sugar and 1/2 cup water, then add sliced jalapeño (about 1 pepper, seeds removed if you want it less spicy). Let it cool and strain before adding to the lemonade. You can select natural sugars over white processed sugar or natural non-sugars like Alluose. 

6. Use spicy gourmet syrup: If available, you can use a pre-made spicy watermelon syrup to add both flavor and heat to your lemonade. Keep an eye on the amount of added sugars in your gourmet syrup. 

When making spicy watermelon lemonade, remember to:

• Adjust the level of spiciness to your preference by adding more or less of the spicy element.

• Taste as you go and balance the flavors with additional sweetener or lemon juice if needed.

• Chill the drink thoroughly before serving for the best refreshing experience.

• Garnish with mint leaves for an extra layer of freshness that complements the spicy kick.

• This spicy twist on traditional watermelon lemonade creates a unique and refreshing drink perfect for hot summer days, offering a balance of sweet, tart, and spicy flavors.

Is it 5:00 and time to imbibe with a grown-up version of your watermelon lemonade? 

To make an adult version of Watermelon Lemonade, you can add alcohol to create a refreshing cocktail (imbibe with caution and drink responsibly: alcohol is a known microbial disruptor and a detriment to total body health):

1. Add vodka: The simplest way is to add 1-2 oz (30-60 ml) of vodka per serving. Vodka pairs well with the watermelon and lemon flavors without overpowering them.

2. Use white rum: For a slightly sweeter, tropical twist, replace vodka with white rum. Use the same amount as vodka.

3. Incorporate tequila: For a watermelon margarita-style drink, add 1-2 oz of tequila per serving. This works especially well if you salt the rim of the glass.

4. Try gin: For a more herbal flavor profile, use gin instead of vodka. The botanical notes in gin complement the watermelon and lemon nicely.

5. Add a splash of triple sec: For extra citrus flavor and sweetness, add 0.5-1 oz of triple sec along with your chosen spirit.

6. Make it sparkling: Use prosecco or champagne instead of sparkling water for a bubbly, alcoholic version.

7. Create a slushy version: Blend the watermelon lemonade with ice and your chosen alcohol for a frozen adult treat.

Adjust the sweetness of your watermelon lemonade base as needed, as the alcohol will dilute it slightly. Garnish with fresh mint, watermelon wedges, or lemon slices for a festive touch.

Nutritional Benefits:

This Watermelon Lemonade is not only refreshing but also offers several health benefits:

1. Hydration: Watermelon is 90-92% water, making this drink excellent for hydration, especially on hot summer days.⁹

2. Immune-boosting: Both watermelon and lemon are rich in vitamin C, which helps boost the immune system*.⁶

3. Antioxidant properties: Watermelon contains lycopene, a powerful antioxidant that can help protect against certain types of cancers and promote heart and eye health*.¹⁰

4. Heart health: The lycopene in watermelon has been shown to be cardio-protective, potentially reducing the risk of heart attacks and helping to clear excess cholesterol*.¹,⁴

5. Blood sugar regulation: Surprisingly, watermelon has been demonstrated to reduce blood sugar levels and improve insulin sensitivity despite being a high-glycemic fruit*.²,³

6. Microbiome support: watermelon juice has been shown in studies to help support microbial richness and balance by influencing the increase of beneficial bacteria and decrease of harmful bacteria*.²

7. Anti-inflammatory: The nutrients in watermelon can help support a healthy inflammatory response in the body*.⁷

8. Muscle recovery: Watermelon contains citrulline, an amino acid that can help reduce muscle pain and improve heart rate recovery after exercise*.⁸

9. Skin and hair health: The high levels of vitamins A and C in watermelon can promote skin and hair health by stimulating collagen production and repairing skin cells*.⁵

10. Low-calorie refreshment: Watermelon Lemonade is a low-calorie, guilt-free drink that can help you feel full without consuming many calories or sugar.

11. Electrolyte balance: 100g (⅔ cup) of watermelon contains 91 grams of water, plus electrolytes like potassium and magnesium, which help maintain proper hydration.⁹

By combining watermelon with lemon juice, you're creating a refreshing drink that's not only delicious but also packed with nutrients and health benefits. It's an excellent choice for staying hydrated and supporting overall health, especially during hot weather.

References:

¹ Figueroa A, Sanchez-Gonzalez MA, Perkins-Veazie PM, Arjmandi BH. (2011). Am J Hypertens. 2011 Jan;24(1):40-4. doi: 10.1038/ajh.2010.142. Epub 2010 Jul 8. PMID: 20616787.

² Wong SY, Wu L, Lu P, Ojo B, Tang M, Clarke S, Keirns B, Lucas EA, Smith B, Chowanadisai W, Conway T, Lin D. (2019). (P20-025-19). Curr Dev Nutr. 2019 Jun 13;3(Suppl 1):nzz040.P20-025-19. doi: 10.1093/cdn/nzz040.P20-025-19. PMCID: PMC6573957.

³ Wu G, Collins JK, Perkins-Veazie P, Siddiq M, Dolan KD, Kelly KA, Heaps CL, Meininger CJ. (2007). J Nutr. 2007 Dec;137(12):2680-5. doi: 10.1093/jn/137.12.2680. PMID: 18029483.

⁴ Edwards AJ, Vinyard BT, Wiley ER, Brown ED, Collins JK, Perkins-Veazie P, Baker RA, Clevidence BA. (2003). J Nutr. 2003 Apr;133(4):1043-50. doi: 10.1093/jn/133.4.1043. PMID: 12672916.

⁵ Telang PS. (2013). Indian Dermatol Online J. 2013 Apr;4(2):143-6. doi: 10.4103/2229-5178.110593. PMID: 23741676; PMCID: PMC3673383.

⁶ Hemilä H, Chalker E. (2013). Cochrane Database Syst Rev. 2013 Jan 31;2013(1):CD000980. doi: 10.1002/14651858.CD000980.pub4. PMID: 23440782; PMCID: PMC8078152.

⁷ Hong MY, Hartig N, Kaufman K, Hooshmand S, Figueroa A, Kern M. (2015), Nutr Res. 2015 Mar;35(3):251-8. doi: 10.1016/j.nutres.2014.12.005. Epub 2015 Jan 3. PMID: 25631716.

⁸ Rhim HC, Kim SJ, Park J, Jang KM. (2020). J Sport Health Sci. 2020 Dec;9(6):553-561. doi: 10.1016/j.jshs.2020.02.003. Epub 2020 Feb 8. PMID: 33308806; PMCID: PMC7749242.

⁹ Nutrition Facts on Watermelon from the USDA. Online at fdc.nal.usda.gov/fdc-app.html

¹⁰ Yang PM, Wu ZZ, Zhang YQ, Wung BS. (2016). Life Sci. 2016 Jun 15;155:94-101. doi: 10.1016/j.lfs.2016.05.006. Epub 2016 May 4. PMID: 27155396.