What to cook vegetarian

Watermelon Fruit Sculpture

Makes about 12 servings

This watermelon sculpture is a cool, refreshing treat on a hot summer day. Free of allergens such as eggs, dairy, and wheat, and low in calories, it is colourful, attractive, and thirst-quenching. This is a great dessert creation to do together with children. If you prefer, you may decorate your sculpture with 3 to 4 cups (750 mL to 1 L) of other fruits, such as those suggested here.

1 large seedless watermelon, about 10 pounds (4.5 kg)
1 ripe pineapple
1 cup (250 mL) strawberries
2 kiwi
Slice about 1 inch (2.5 cm) off each end of the watermelon. Stand the watermelon on one end and cut it lengthwise down the middle to create two halves. While holding one half on its end, slice off the peel, including the white inner peel.

Cut off both ends of the pineapple. Stand it on one end and cut away the peel. While still standing on its end, slice the pineapple lengthwise into 4 equal pieces. (You will need one-quarter of the pineapple per half of the watermelon.) Cut the core from the pineapple. Slice one of the quarters lengthwise into two long pieces. Slice the pineapple into 1/2-inch (1 cm) thick pieces.

Wash the strawberries, remove their stems, and cut them in half.

Cut the ends off a kiwi, stand it on end, and slice away the peel. Cut the kiwi in half and then each half into 1/4-inch (5 mm) thick cross-sections. Repeat with the second kiwi.

To assemble the sculpture, centre the peeled watermelon on a serving platter flat side down. Skewer each piece of fruit with a toothpick, then stick it into the watermelon, creating a decorative pattern. Arrange any leftover fruit around the base of the sculpture. If you have the space in your refrigerator, chill the sculpture for 1 to 2 hours or longer before serving. To serve, slice the decorated watermelon into pieces.

Per serving: calories: 54, protein: 1 g, fat: 0 g, carbohydrate: 14 g (10 g from sugar), dietary fibre: 1 g, calcium: 17 mg, iron: 0.4 mg, magnesium: 17 mg, phosphorus: 21 mg, potassium: 207 mg, sodium: 2 mg, zinc: 0.2 mg, thiamin: 0.1 mg, riboflavin: 0 mg, niacin: 1 mg, vitamin B 6: 0.1 mg, folate: 12 mcg, pantothenic acid: 0.3 mg, vitamin B 12: 0 mcg, vitamin A: 33 mcg, vitamin C: 35 mg, vitamin E: 0.3 mg, omega-6 fatty acids: 0.1 g, omega-3 fatty acids: 0 g

Percentage of calories from protein 7%, fat 4%, carbohydrate 89%