A Recipe for Summer: Watermelon Salad with Feta & Mint

A Summer Favorite

Summer is officially here and that means eating fresh and eating cool to beat the heat. This salad is as light as it is refreshing when paired with some cooling cucumber, juicy watermelon, and topped off with fresh mint or basil. 

Ingredients

Dressing

  • 2 tablespoons extra virgin olive oil
  • 3 tablespoons lime juice
  • ½ garlic clove, minced       
  • ¼ teaspoon sea salt

For the salad

  • 5 cups cubed watermelon
  • 1 heaping cup diced English cucumber
  • ¼ cup thinly sliced red onions
  • ⅓ cup crumbled feta cheese
  • 1 avocado, cubed
  • ⅓ cup torn mint or basil leaves
  • ½ jalapeño or serrano pepper, thinly sliced, optional
  • Sea salt

Instructions

  1. Make the dressing: In a small bowl, whisk together the olive oil, lime juice, garlic, and salt.
  2. Arrange the watermelon, cucumber, and red onions on a large plate or platter. Drizzle with half the dressing. Top with feta, avocado, mint, and serrano pepper, if using, and drizzle with remaining dressing. Season to taste and serve.

Ingredient Highlight: Watermelon

This summer fruit is a great example of how you can hydrate your body through food. In fact, most people consume about 20 percent of their hydration needs through foods like watermelon.

Antioxidants in watermelon help prevent cell damage and fight oxidative stress in the body, which is essential to prevent greater health risks.

Watermelon’s high water content paired with Vitamin C boosts your collagen production, helping you achieve glowing, healthy skin. Vitamin C as we all know is also very supportive of a strong immune system. Watermelon also contains L-citrulline, which can help boost nitric oxide levels in the body. This results in relaxed blood vessels and reduced blood pressure.

 

 

Disclaimer: The statements made in this article have not been evaluated by the Food and Drug Administration. Any products or treatments mentioned are not intended to diagnose, treat, cure, or prevent any disease. Please consult a licensed medical practitioner for medical advice.

At Innovative Medicine, we believe in transparency. We want you to know that we may participate in affiliate advertising programs pertaining to products mentioned herein.

 

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Meet the Author

Nicole Ritieni, RN

Nicole began her medical career training in the Medical ICU at North Shore University Hospital with critically ill patients. Prior to nursing, Nicole was eager to pursue her passion for health and wellness by becoming a registered dietitian, as she believed poor nutrition was a major contributor to disease. Though her path changed, she proceeded to enroll at the Institute for Integrative Nutrition obtaining her holistic nutrition and health coaching certification. Nicole is currently obtaining her Master of Science in Nursing as a Family Nurse Practitioner to further her career as a provider. In her spare time she enjoys cooking, reading, traveling, exercising, meditation, and spending time with those close to her.
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