Simple Watermelon & Feta Salad
Dearest Watermelon Wizards,
Or at least, those aspiring to be watermelon wizards. How cool of a superpower would it be if you could just make a watermelon appear out of thin air? I have to think that would be fun…but also potentially dangerous for innocent bystanders.
Anywho, I’m writing to you today with a refreshing summer treat–one that’s MEGA simple to prepare, just the right balance of savory and sweet, and perfect for summer gatherings. This combination simply makes sense–so much so that I like to call it the PB&J of the salad world.
In fact, if there’s one food that even comes remotely close to my love for PB&J, it’s watermelon. I love this fruit so much that I actually used it for inspiration in created my business logo (Exhibit A, over to the right). It’s a crisp, refreshing trademark of summer, and it poses a host of nutritional benefits. Speaking of which…I think it’s time for the nutritional highlight of this recipe:
Watermelon is an excellent source of water (each melon is about 92% water, to be exact!). In fact, I often joke by saying that having a bowl of watermelon is a good way to “eat your water!” Watermelon snacks are a great, delicious way to stay up on your hydration game in the summer heat.
One serving of watermelon is defined as about two cups, each serving containing a healthy dose of beta carotene, Vitamin B6, and Vitamin C1.
- Beta carotene: A red-orange colored pigment found in fruits and vegetables. It is a precursor to Vitamin A (sometimes referred to as provitamin A) and can be utilized by the body to make vitamin A once ingested. Vitamin A is an essential fat-soluble vitamin, and it’s important for maintaining a healthy immune system, strong skin, and healthy eyesight2.
- Fat-soluble vitamins are best utilized by the body in the presence of a fat (makes sense, right?). That’s why a little sprinkle of feta in this recipe works for reasons beyond just taste!
- Vitamin B6: An essential B vitamin that aids in red blood cell formation, proper brain development + function, and protein metabolism.
- Vitamin C: An essential, water-soluble vitamin needed for healthy immune function, strong skin, and accelerated wound healing. Vitamin C is also an antioxidant vitamin, meaning that it has the potential to protect healthy cells from the oxidative damage free radicals (the bad guys).
Watermelon is also a great source of lycopene. Lycopene is another carotenoid pigment found in red fruits & veggies. Recent studies indicate its potential in helping to reduce the risk of certain cancers and cardiovascular disease3. Woohoo!
Have I convinced you yet? I sure hope so–because you’re one in a melon 😉
P.S. I’ve yet to determine if a melon will sprout in my stomach if I eat enough watermelon seeds. 23 years and no signs of growth yet–but who’s to say what the future might hold.
Sources & Additional Readings:
- Watermelon Board | Health 101. Watermelon Board | Use The Whole Watermelon. https://www.watermelon.org/Nutrition/Health-101. Accessed July 18, 2018.
- Gilbert C. Advances in pediatrics. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3936685/. Published 2013. Accessed July 18, 2018.
- Story EN, Kopec RE, Schwartz SJ, Harris GK. Advances in pediatrics. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3850026/. Published 2010. Accessed July 18, 2018.