When it comes to eating “cleaner” and “fresher” foods, it’s no secret — doing so usually means re-training your taste buds. There are so many additives, food substitutes and chemicals in over-processed junk food that often when we start a healthier eating regime, so-called ‘healthy’ foods taste like cardboard.

In my first book, I write about giving taste buds a couple days (or more) to adjust to the new way of eating – while assuring readers that eventually the healthier food will taste better. And yes, this means the unhealthier foods will begin to taste worse. In fact, I can tell when food is overly processed with too many additives, too much salt or (heaven forbid) has trans fats as an ingredient. It’s not a matter of not eating this junk to avoid going back to weighing over 450 pounds – I simply hate the way these foods taste and hate how I would feel (lethargic, nauseas, physically ill) if I still consumed them.

Thankfully, nature has some goodies of its own that can rival even the sweetest cakes or frozen treats. And one of these bounties is good ol’ watermelon. When fresh, crisp and sweet, I find it as enjoyable as a bowl of ice cream. And yes, I still enjoy naturally made ice cream or frozen yogurt from time to time. But I balance those treats out with fresh fruit. And during this time of year (just before the winter months hit), I do my best to enjoy watermelon for all it’s worth.

Studies have revealed that besides being delicious, watermelon delivers several health benefits, including being an excellent source of Vitamin C as well as a good source of Vitamins A and B6. It also contains the carotenoid antioxidant lycopene, which can help neutralize free radicals and help prevent prostate cancer. Watermelon has been shown to reduce the risk of other types of cancers as well. Plus, its high water content makes it great for hydration. What’s more, it’s a terrific dessert or snack for kids and can help them understand that not every ‘treat’ has to come covered in fudge.

When selecting watermelon, I always go for seedless. I’m not a happy camper if I must interrupt my chewing with spitting seeds into a nearby napkin (even though I suppose it burns a few more calories).

According to produce specialists, Mid-June through mid-August is when watermelon is at its ripest (with July being the most prized month of all). Good watermelon can still be found even now. But its time is growing nigh. Even if imported from warmer climates during the winter, it’s likely not as delicious as the fruit the summertime month’s offer. So let’s go watermelon shopping, shall we?

When picking a whole watermelon, size matters since 80% of a watermelon is water. Pick one of the largest you can find, while making sure the exterior doesn’t have any visible cuts, bruising, dents or soft spots. Experts also suggest looking for a yellowish area on the melon’s exterior, which indicates its ripeness after sitting in the sun.

Next, do what you’ve likely seen other shoppers do – knock-knock on the exterior with your knuckle. You’re listening for a slight echo to your knock, which indicates that the fruit is ripe. A dull thud could indicate otherwise.

When preparing watermelon for guests, or myself, I make sure to make the eating experience as relaxed and “special” as possible – therefore I don’t usually serve it in wedges. Giving food a more delectable presentation is something I strive for almost every time I eat. This helps my brain, eyes and other senses know that I’m eating, which helps ‘up’ the enjoyment factor – and, therefore, the satisfaction and fullness factors.

I suggest slicing watermelon into quarters, length wise, then taking a quarter and carefully running a knife along the red center’s outer edge and the whiteness of the rind. Cut all the way around on both sides, so that the whole quarter of the red stuff could slip out. But don’t slip it out just yet. Next, cut the fruit from side to side, on both exposed sides of the quarter. Finally, cut across your long slices, from left to right, leaving about 1/2 to 2/3 of an inch between each slice.

Next, slide your perfectly prepared chunks into serving bowls. But before you serve the fruit, put the bowls into the freezer for 5-10 minutes to give the fruit an extra kick of crispiness.

When time to serve, pull the bowls from the freezer and serve with a napkin underneath (to keep the bowl from being too chilly to the touch). The watermelon chunks should have a minimal layer of frost that kicks up the flavor and the crunchy quotient, making for a texture-y, sweet and delicious eating experience. (Careful not to keep the chunks in the freezer too long or the pieces will freeze and require a little defrosting before being comfortably edible).

Saving the uneaten portion of the watermelon can be handled two ways – either by “chunking up” the remaining portion and putting it into airtight containers and storing in the fridge; or wrapping up the other half or quarters (rind and all) in cellophane wrap and then wrapping them in an additional plastic bag before putting into the fridge (to avoid having to clean up leaked watermelon juice at a later time). Plan on consuming the leftover fruit sooner rather than later to enjoy it at its freshest.

Watermelon. It’s not just for summer picnics anymore.