Watermelon and Mint Salad for Two
Embark on a culinary journey with our Refreshing Watermelon and Mint Salad, a celebration of summer’s bounty. Crisp cubes of fresh watermelon, the vibrant zing of thinly sliced red onion and the aromatic essence of mint come together in a bowl of pure delight. To elevate the experience, crumbled feta cheese adds a creamy richness, while a zesty dressing of extra-virgin olive oil, lime juice, salt and pepper ties all the flavors in a refreshing ensemble.
Ingredients
- 4 cups fresh watermelon, cubed
- 1/2 cup red onion, thinly sliced
- 1/4 cup fresh mint leaves, chopped
- 2 tablespoons feta cheese, crumbled
- 1 tablespoon extra-virgin olive oil
- The juice of 1 lime
- Salt and pepper to taste
Instructions
In a large bowl, combine fresh watermelon cubes, thinly sliced red onion and chopped mint leaves. Sprinkle crumbled feta cheese over the salad.
In a small bowl, whisk together the olive oil, lime juice, salt and pepper. Drizzle the dressing over the salad and gently toss to coat all the ingredients. Chill in the refrigerator for 30 minutes for a refreshing, cool salad.
Feta Cheese: A Culinary Heritage
Feta, a beloved cheese with origins deeply rooted in Greek history, has a heritage that spans centuries. The name “feta” is derived from the Greek word “fetta,” meaning slice. Traditional feta is crafted from sheep’s milk, although blends with goat’s milk are also common. Its production techniques have been perfected through generations, with methods often passed down within families. Feta’s crumbly texture and tangy flavor have made it a staple in Mediterranean cuisine, gracing salads, pastries, and dishes across the region.
Nutrition Facts: Feta cheese is not just a culinary delight; it also offers a nutritional profile that adds a wholesome touch to various dishes. Here are some key nutrition facts per one ounce (28 grams) of feta:
- Calories: 75
- Protein: 4 grams
- Fat: 6 grams
- Saturated Fat: 4 grams
- Monounsaturated Fat: 2 grams
- Polyunsaturated Fat: 0.2 grams
- Carbohydrates: 1 gram
- Sugar: 1 gram
- Calcium: 140 milligrams (14% of the Daily Value)
- Phosphorus: 80 milligrams (8% of the Daily Value)
- Sodium: 316 milligrams (13% of the Daily Value)
- Cholesterol: 25 milligrams (8% of the Daily Value)
- Vitamin B12: 0.9 micrograms (15% of the Daily Value)
Benefits:
- Rich in Calcium: Feta is a notable source of calcium, essential for bone health and various bodily functions.
- Protein Powerhouse: With a good protein content, feta contributes to muscle health and provides a sense of satiety.
- Vitamin B12 Boost: Feta contains vitamin B12, vital for nerve function and the production of red blood cells.
- Moderate in Calories: Feta can be incorporated into balanced diets as a flavorful addition without excessive caloric intake.
As with any cheese, moderation is key due to its sodium and saturated fat content. Opt for the crumbled goodness of feta to add a burst of flavor and nutritional benefits to salads, pastas, and beyond.
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Watermelon and Mint Salad for Two
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Watermelon and Mint Salad for Two
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This salad is more than a sensory feast—it’s a hydrating and nutritious choice for your well-being. Watermelon, rich in vitamins A and C, hydrates and nourishes, making it a perfect summer addition. The mint not only adds a refreshing aroma but may also contribute to digestive wellness.
The fun doesn’t stop at taste; watermelon offers a variety of health benefits. Its high water content supports hydration, and the presence of antioxidants like lycopene may have potential anti-inflammatory effects. Additionally, watermelon contains citrulline, a compound linked to improved exercise performance and heart health.
Here are some considerations and benefits of consuming mint leaves:
1. Flavor Enhancement: Mint leaves have a refreshing, cool flavor that can enhance the overall taste of your salad. They pair well with fruits, vegetables, and various dressings.
2. Nutrient Content: Mint leaves contain vitamins, minerals, and antioxidants. They are a good source of vitamin A and contain small amounts of other vitamins like C and B-complex vitamins.
3. Digestive Benefits: Mint has been traditionally used to aid digestion. It may help soothe indigestion and relieve symptoms like gas and bloating.
4. Breath Freshener: Mint leaves have natural antibacterial properties, which can contribute to fresher breath.
5. Versatility: Mint is versatile and can be used in a variety of dishes beyond salads. It’s a common addition to drinks, desserts, and savory dishes in cuisines around the world.
Tips for Consuming Mint Leaves:
Freshness: Choose fresh, vibrant mint leaves for the best flavor. Avoid leaves that appear wilted or discolored.
Cleaning: Rinse mint leaves thoroughly under cold running water to remove any dirt or debris. Pat them dry with a paper towel or use a salad spinner.
Amount: Use mint leaves in moderation. Their flavor is potent, and a little goes a long way.
Storage: Store fresh mint leaves in the refrigerator. You can place them in a glass of water or wrap them in a damp paper towel and keep them in a plastic bag.
Pairing: Mint pairs well with various ingredients, including fruits, vegetables, proteins, and dairy. Experiment with different combinations to find your favorite.
Whether you’re enjoying mint leaves in a salad, a refreshing beverage, or a savory dish, they can contribute not only to the flavor but also to the overall sensory experience of your meal.
As you indulge in this vibrant salad, you’re not just savoring flavors; you’re embracing a burst of freshness that nourishes both body and mind. Serve it as a delightful side dish or enjoy it as a light and cooling meal on warm days. Chill in the refrigerator for the ultimate refreshing experience.
Disclaimer: The information and/or products mentioned in this article are provided as information resources only and are not to be used or relied on to diagnose, treat, cure or prevent any disease. The statements made in this article have not been evaluated by the Food and Drug Administration. Any products mentioned are not intended to diagnose, treat, cure, or prevent any disease, but rather to be considered as an informational resource only to encourage critical thinking and personal research. The information in this article is intended for educational purposes only. The information is not intended to replace medical advice offered by licensed medical physicians. Please consult your doctor or health care practitioner for any and all medical advice.
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