Could there be a food more perfect for summer than watermelon? It is sweet, juicy, and when cold, rivals any ice cream or frozen treat. Although it is available all year, the true season is now. This is the time the melons are at their most delicious.

It is not known when the plant was first cultivated, but the earliest recorded watermelon harvest occurred in Egypt nearly 5,000 years ago. The watermelon is even depicted in hieroglyphs. The fruit was often placed in the tombs of pharaohs as sustenance in the afterlife.

Until the 1940s, it was hard to find watermelons in good condition at grocery stores. Melon lovers had to grow their own, purchase them from local grocers supplied by farmers or purchase them from roadside produce stands.

Today, farmers in approximately 44 states grow watermelon commercially. More than 1,200 varieties of watermelons are grown worldwide in 96 countries.

The most-common watermelon is large enough that groceries often sell half or quarter melons. There are also some smaller, spherical varieties of watermelons, both red- and yellow-fleshed, sometimes called “icebox melons.” Lots of designer melons have surfaced, with cute names and no seeds. The debate goes on as to whether seeds or no seeds have more flavor.

Don't be fooled. Watermelon is not just sweet and pretty. It is nutritious and delicious. Packed with vitamins and minerals, this is a healthy snack that benefits the whole family. Watermelon has higher concentrations of lycopene than any other fresh fruit or vegetable including tomatoes. Watermelon has heart healthy properties because it is naturally low in saturated fat, total fat and cholesterol. Watermelon is practically a multivitamin all by itself. One generous slice of watermelon (about 1/16th of a melon) contains large amounts of vitamin C and beta-carotene, which may help protect against various forms of cancer due to its antioxidant properties.

Vitamin A, found in watermelon, is important for optimal eye health. Vitamin B6, also found in watermelon, is used by the body to manufacture brain chemicals such as serotonin, melatonin and dopamine. Research shows these chemicals may help the body cope with anxiety and panic.

Watermelon is high in potassium. This mineral helps regulate heart functions and normalize blood pressure. People with low potassium levels can experience muscle cramps.

It's a good source of fiber that helps maintain bowel regularity and works to prevent colon and rectal cancer. Watermelon seeds contain cucurbocitrin to aid in lowering blood pressure and improve kidney function. The sweet watermelon surprisingly has only half the sugar content of an apple. It tastes sweeter because the sugar is its main taste-producing agent. Two cups of watermelon has only 80 calories, no fat and no cholesterol. If this seems to be too good to be true, think again!

Picking the right melon and storing it properly is important.

Look the watermelon over carefully. You are looking for a firm, symmetrical melon that is free from bruises, cuts or dents.

Lift it up. The watermelon should be heavy for its size. Watermelon is 92 percent water.

Turn it over. The underside of the watermelon should have a creamy yellow spot from where it sat on the ground and ripened in the sun. This is the most important. Melons will continue to ripen and soften a little at room temperature but not much. Melons picked before their prime will never develop full flavor. Whole watermelons should be stored in the refrigerator for up to one week.

If you are purchasing a cut standard melon, look for bright red flesh with mature dark brown or black seeds. If it's a seedless variety, an abundance of white seeds means it was picked before its prime. Avoid those with white streaks through the flesh and those pieces where the flesh is mealy, dry or separating from the seeds.

Cut watermelon should be wrapped tightly, refrigerated and used within a few days.

Whatever your mood, there's a watermelon dish to suit it. Fresh watermelon may be eaten in a variety of ways. It is often used to flavor summer drinks and smoothies. Watermelon rinds are also edible, and sometimes are used as a vegetable. In China, they are stir-fried and stewed. Pickled watermelon rind is also a common use. Watermelon seeds are rich in fat and protein and are widely eaten as a snack. The entire fruit can be used.

I like salads that incorporate the melon without changing it. Here is a recipe that I like. It is a refreshing salad that's a treat for the eyes as well as the palate. Enjoy.

This column has been a collaborative effort between Auburn natives chef Max Hitchcock and his mother, Susan Silverman. They can be reached at Birdscapes@adelphia.net

Summer Watermelon Salad with Citrus Vinaigrette

Makes 6 servings

6 cups watercress (leaves and tops of stems)

4 cups cubed watermelon (about 1/2-inch cubes, seeds removed)

1/2 cup chopped green onion

1/2 cup fresh chervil leaves (optional)

1/4 cup coarsely chopped Italian parsley

1/2 teaspoon sesame oil

3 tablespoons sesame seeds

1/3 cup Citrus Vinaigrette

Toss watercress, watermelon, green onion, chervil and parsley in large bowl; set aside. Heat sesame oil in small skillet; add sesame seeds. Cook over low heat, stirring, until sesame seeds just begin to darken. Remove from heat and stir; toss with watermelon mixture. Cover with plastic wrap and refrigerate until ready to serve. To serve, drizzle 1/3 cup Citrus Vinaigrette over salad; toss to coat. Serve at once.

Citrus Vinaigrette

1/2 cup olive oil

1/2 cup peanut oil

3 tablespoons minced shallot

2 tablespoons rice wine vinegar

2 tablespoons cider vinegar

1 tablespoon orange juice

1 tablespoon lemon juice

1 tablespoon lime juice

2 teaspoons coarse-grain Dijon mustard

1 teaspoon honey

Place all ingredients in container of electric blender or food processor. Cover and pulse until smooth. Store in refrigerator. Makes 1 1/2 cups.

- Recipe by Chef Louis Osteen, Louis's Restaurant and Bar, Charleston, S.C.