Canadian Recipes

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.

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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.

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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.

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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.

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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.

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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