When watermelon is ripe, the green rind is firm and the pink flesh is sweet, moist and crisp. However, when a watermelon is overripe, the flesh begins to deteriorate and lose its flavor and consistency.

Tomato sauce does wonders for the flavor of a plate of spaghetti or a slice of pizza, but the red sauce also provides essential nutrients. A cup of tomato sauce contains a quarter of your recommended daily intake of vitamin A and fulfills half of your daily need for vitamin C.

That bright red maraschino cherry adorning the top of your ice cream sundae evolved from a treat reserved for royalty. As a child you popped them into your mouth without a second thought.

Mangoes are one of the most popular fruits in the world. They grow naturally in tropical regions and are typically eaten raw, either cubed or pureed. Mango are also stir-fried and used in chutneys and fruit preserves. The fruits are sweet and juicy, with creamy, perfumed flesh.

Steaming is an effective way of cooking nearly any vegetable, including red or green bell peppers or hot chili peppers. Nutrients are retained because the steam heats the peppers, which never touch the water. Steamed peppers also maintain their flavor, color and much of their crispy texture.

Banana milkshakes seem like a sweet, indulgent treat, but when made with healthy ingredients, they provide essential nutrients. Use skim milk and frozen bananas to make an icy cold, thick milkshake in your blender without a lot of fat and calories. Add plain yogurt or fat-free frozen yogurt for extra thickness.

Southwestern populations in the U.S. have a long history of snacking on lemons, according to the University of Texas Health Science Center at San Antonio. Historically, a dried and salted piece of fruit called “Chinese candy” was inserted into a lemon and people sucked on the resultant juice.

Butternut squash is a winter squash with a mild, slightly nutty flavor. Like all winter squash, butternut squash is a fat- and cholesterol-free, nutrient-dense vegetable, rich in fiber, beta-carotene, vitamin C, folate, niacin and potassium.

Vividly colored, juicy and native to southern Mexico and Central America, papayas are a low-calorie, low-fat fruit that supplies several key vitamins and minerals such as fiber and vitamin C. The two major types of papaya are Mexican and Hawaiian.

The American Dietetic Association calls cucumbers a good source of vitamin K as well as vitamin C and potassium. With only 8 calories per half-cup, crunchy, fresh cucumbers are a good choice for a healthy snack and a nice, fat-free addition to salads.

Blanching and freezing potatoes for French fries is a simple process. Blanching is the process of scalding vegetables to halt the action of naturally-occurring enzymes present in all vegetables.

Avocados -- an essential ingredient in guacamole and other Tex-Mex favorites -- is high in heart-healthy mono- and polyunsaturated fats and other essential nutrients. While avocados can contribute to a healthy diet, storing cut avocados presents a challenge.