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Recipe: Watermelon Feta Salad

Updated: May 4

Affordable Nutrition is the idea you can eat healthy on a budget. This months recipe features a fresh watermelon feta salad, perfect for a hot summer night.


What is your favorite memory of watermelon? Sticky hands on a hot summer day? Bringing it as a side dish to a family barbecue? Sipping a watermelon slushee? Watermelon is an excellent summer fruit (in season May - Sept) packed with vitamins, minerals and antioxidants. Below is a quick and easy recipe for a Mediterranean inspired Watermelon Feta Salad.


Watermelon Benefits

  • An excellent way to hydrate - watermelon is about 90% water!

  • Rich in antioxidants & lycopene

  • A natural diuretic and can help flush the kidneys

  • Anti-inflammatory

  • Highly alkalinizing

  • Supports the immune system due to vitamin C & A content

  • Good source of potassium, biotin, pantothenic acid, copper, vitamin B1, B6 and magnesium

PRO TIP: Do not throw away the seeds & rinds! Seeds are high in vitamins and antioxidants and can be eaten raw or roasted. Roasting watermelon seeds is easy. Set your oven at 325°F and place the seeds on a baking sheet. It should only take about 15 minutes for them to roast, but you may want to stir them halfway through to ensure an even crispiness. I like to add lime juice and chili powder to my roasted seeds. The watermelon rind has a lot of benefits as well. High in Vitamin C, potassium and magnesium and it can be eaten raw, pickled, in a stir fry or thrown into a smoothie.


Watermelon Feta Salad (serves 4 - 6)

Inspired by www.twopeasandtheirpod.com


Ingredients

4 cups watermelon, cubed

1/4 medium red onion, chopped

½ cup feta cheese

1/3 cup mint leaves, chopped

extra virgin olive oil

balsamic vinegar

pinch sea salt & black pepper


Preparation

In a large bowl combine cubed watermelon, chopped onion, crumbled feta and chopped mint

Stir until ingredients are well combined

Drizzle with olive oil and balsamic vinegar. Add sea salt and black pepper to taste.

Serve immediately - enjoy!


Variations

Swap mint for basil

Add cucumber & lemon zest

Add arugula

Swap feta for goat cheese

Add tomato


Health Benefits

Watermelon: A delicious fruit that is about 92% water and an incredible way to hydrate. A natural diuretic and can flush the kidneys. Good source of vitamin C and potassium.


Red Onion: A member of the allium family, rich in sulfur which supports liver health and detoxification. Also high in quercetin, a powerful antioxidant that supports the immune system.


Mint: A medicinal and cooling herb that supports digestive health. Mint can be used to relieve spasms of the gastrointestinal tract and gas.



References

Hong MY, Hartig N, Kaufman K, et al. Watermelon consumption improves inflammation and antioxidant capacity in rats fed an atherogenic diet. Nutr Res. 2015 Mar;35(3):251-8.Iakshmi AJ and Kaul P. Nutritional potential, bioaccessibility of minerals and functionality of watermelon (Citrullus vulgaris) seeds. LWT - Food Science and Technology, Volume 44, Issue 8, October 2011, Pages 1821-1826.


The Worlds Healthiest Foods: Watermelon. June 29, 2022. Retrieved from https://whfoods.com/

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