This is one of my favourite hot day salads. The chilled, juicy watermelon gives me that wonderful feeling of never wanting it to end. Heck at this point, I am not even considering how good it is for my health.
Without any exceptionally high content of any single nutrient, watermelon has moved up to the front of good foods with small amounts of many vitamins, minerals and dietary fibre. There is an impressive concentration of flavonoids and anti oxidants.
Flavonoids have antioxidant activity. Flavonoids are becoming very popular because they have many health promoting effects. Some of the activities attributed to flavonoids include: anti-allergic, anti-cancer, antioxidant, anti-inflammatory and anti-viral. The flavonoids quercetin is known for its ability to relieve hay fever, eszema, sinusitis and asthma.
Phytonutrient lucopene is especially important for our cardiovascular health while the amino acid citrulline which is converted into arginine, also promotes cardio health.
And the more ripe and red the watermelon is, the more nutritional value it offers!
Feta Cheese on the other hand, has a good amount Vitamin A and D and high amounts of Vitamin B6 and 12 which are great for interacting beneficially with other vitamins. There is Magnesium in both the watermelon and the cheese which is favourable in the abosrption of the high level of Calcium in the cheese.
However, a little bit of warning is that feta is high in sodium and in cholesterol, so when planning your menu, do try to avoid other high cholesterol foods.
So, let’s get to the recipe
WATERMELON AND FETA SALAD
working on per person quantities
We want 2 cups of chopped watermelon
I like to keep the cubes to allow one cube per bite
a few black olives (nutritionally awesome too!)
half a red onion
a few rolled mint leaves
On a bed of arugula
add the watermelon and onions
lime juice, olive oil and S&P
Dress the salad with the dressing
Add crumbled feta and the black olives
and gently integrate into the salad
Serve chilled ♥