Watermelon is an iconic summertime fruit. Candy and refreshing, it may be included in additional recipes than you ever imagined — beginning with this salad.
Blueberry-Watermelon Salad with Feta and Mint blends a number of flavors: candy watermelon, tart blueberries, salty feta cheese, cool mint leaves and tangy vinegar. The salad’s colours (pink, white and blue) add a festive aptitude to any potluck desk and are particularly becoming this Fourth of July weekend.
Watermelons will be oval, rectangular or spherical. The pulp is normally pink however can be white, yellow or pink. Some varieties comprise quite a few seeds, however seedless varieties are available. It’s laborious to know whether or not a watermelon will likely be flavorful till you narrow into it and style it, however you’ll be able to enhance your possibilities of getting a tasty melon by selecting one which’s agency and heavy. Search for a pale or yellow space on the pores and skin the place the melon would have rested on the bottom throughout ripening. If that’s lacking, it means your watermelon was picked prematurely. Keep away from melons which have cracks or gentle spots.
You may assume that the pulp is the one edible a part of the watermelon, however there are makes use of for the entire melon. Up to now, children typically had watermelon-seed-spitting contests. Now good cooks roast the seeds with slightly salt and oil and serve them as a snack.
The watermelon rind can be edible. Mix it into smoothies for a subtly tangy taste or add it to a candy and bitter stir-fry. The inexperienced pores and skin is much like that of its cousin, the cucumber. You’ll be able to select to peel it off or use the entire rind.
Meals security tip: Earlier than slicing into any melon, wash it with water to take away any grime and micro organism that would unfold onto the fruit or slicing board.
Watermelon has solely 10 grams of sugar and 46 energy per cup. A one-cup portion supplies 14% of the really useful day by day consumption of vitamin C, together with plenty of lycopene, the pink carotenoid present in pink and pink fruits and veggies. Lycopene is a robust antioxidant that reduces the chance of some cancers and of age-related macular degeneration, a standard and severe eye illness.
Watermelon is 92% water and 100% enjoyable to eat, particularly in our colourful salad. Get pleasure from some at the moment!
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Well being. For extra recipes and well being data, go to henryford.com/weblog. For questions on at the moment’s recipe, e mail HenryFordLiveWell@hfhs.org.
Blueberry-Watermelon Salad with Mint and Feta
Serves: 8 / Prep time: half-hour / Total time: half-hour
3 tablespoons olive oil
1 tablespoon balsamic vinegar
½ teaspoon floor black pepper
¼ cup finely diced pink onion
8 cups diced watermelon
2 cups contemporary blueberries
¼ cup chopped contemporary mint leaves
½ cup crumbled feta cheese
In a big bowl, whisk collectively olive oil, balsamic vinegar, pepper, and diced pink onion. Add the diced watermelon, blueberries, mint and feta cheese to the bowl. Gently toss to coat.
From Henry Ford LiveWell.
122 energy (47% from fats), 6 grams fats (1 gram sat. fats), 19 grams carbohydrates, 2 grams protein, 74 mg sodium, 4 mg ldl cholesterol, 53 mg calcium, 3 grams fiber. Meals exchanges: 1 fruit, 1 fats.