How to Make a Delicious WATERmelon Salad

WATERmelon Salad

Recipe by Carmen Weber, RDN, CDN

Watermelon salad is a refreshing, nutrient-packed dish that offers a variety of benefits, making it an excellent choice for maintaining hydration, supporting a healthy diet, and providing essential nutrients. This vibrant fruit not only delights the taste buds but also nourishes the body in several ways.

Here’s how to make it:

Serving Size: 5-6

Ingredients for Salad:

• 5-6 c watermelon, cubed
• 1/3 c crumbled feta cheese
• 1/3 c torn mint leaves

Ingredients for Dressing:

Directions:

1. Add the EVOO, lime juice, honey and salt, if using, to a small container with tight fitting lid. Shake vigorously to combine.
2. In a large bowl, add the watermelon and mint.
3. Drizzle the dressing over the watermelon, tossing gently to combine. Sprinkle feta cheese on top and serve.

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Front of Recipe Card:

Back of Recipe Card:

Benefits to WATERmelon Salad:

Hydration:

Watermelon is made up of approximately 92% water, making it one of the most hydrating foods you can eat. In a world where staying properly hydrated is essential for maintaining energy levels and supporting bodily functions, it helps replenish lost fluids, especially on hot days or after physical activity. Consuming watermelon in a salad form, often mixed with other hydrating ingredients like cucumbers, mint, or citrus fruits, boosts your fluid intake while delivering important vitamins and minerals.

Nutrient-Rich:

Watermelon is low in calories but high in essential nutrients, including vitamins A, C, and B6, as well as potassium and magnesium. Vitamin A is important for maintaining healthy skin, vision, and immune function, while vitamin C plays a critical role in collagen formation and boosting the immune system. Potassium helps regulate fluid balance and supports proper muscle function, which can be especially beneficial after a workout. These vitamins and minerals contribute to overall health and wellbeing, making watermelon salad a nutrient-dense, guilt-free treat.

Antioxidants:

Watermelon is also rich in antioxidants, particularly lycopene. Lycopene is a powerful antioxidant that helps protect cells from oxidative stress and reduces the risk of chronic diseases such as heart disease and certain cancers. Interestingly, the redder the watermelon, the more lycopene it contains, making it an excellent addition to any diet focused on reducing inflammation and promoting heart health. In combination with other antioxidant-rich fruits like berries or citrus, this salad becomes a potent tool for combating free radicals in the body.

Weight Management:

For those watching their weight, this salad is an ideal choice. Not only is watermelon low in calories, but its high water content makes it filling, reducing the likelihood of overeating. The fiber in this fruit also aids digestion and supports a healthy gut, promoting satiety without adding excessive calories. Mixing watermelon with high-protein ingredients like feta cheese or a handful of nuts can create a balanced salad that satisfies both hunger and taste.

Versatility:

The beauty of this salad lies in its versatility. You can pair it with various fruits, leafy greens, nuts, and seeds, offering a diverse range of textures and flavors. Whether you prefer a sweet and tangy dressing or a savory combination with herbs like basil or cilantro, the possibilities are endless. This adaptability makes it a perfect choice for anyone looking to diversify their diet while still enjoying a healthy, hydrating, and satisfying meal.

In summary, watermelon salad isn’t just a treat for the taste buds—it’s a powerhouse of hydration, nutrition, and health benefits. With its high water content, nutrient-rich profile, antioxidant properties, and versatility, it’s an excellent addition to any diet.