Summer is the perfect time to enjoy watermelon fruit salad in a variety of ways. One of my favorite combinations is to combine watermelon with feta and mint. It is so refreshing and delicious. Best of all, it’s super easy to make.
I can’t go to the grocery store without bringing home some watermelon. My entire family loves it. I fondly remember the days when the kids were little and watermelon juice dripped from their mouths as they bit into slices bigger than their little faces.
Now that they are teens, I’m updating their palate to include other flavors like feta and mint. They are not big milk drinkers so adding the feta to this watermelon fruit salad is one way I can give them a calcium boost as well.
What makes this watermelon fruit salad so special?
In addition to this salad being mouth-watering good, it’s also healthy. Let’s take a look at the health benefits of watermelon.
Health Benefits of Watermelon
Watermelon contains only 46 calories per cup and is high in vitamin C, vitamin A and many healthy plant compounds.
Helps with hydration
Did you know that foods that have high water content like watermelon help keep you hydrated? Yes indeed! Watermelon is actually 92% water. Having this water content is one of the reasons that this watermelon fruit salad helps you feel full too! Along with the fiber content in watermelon, you can eat a lot of it without the calories.
Watermelon contains a lot of good-for-you vitamins and minerals
According to Healthline.com, one cup of watermelon these vitamins and minerals:
- Vitamin C: 21% of the Reference Daily Intake (RDI)
- Vitamin A: 18%
- Potassium: 5%
- Magnesium: 4%
- Vitamins B1, B5 and B6: 3%
Watermelon is also high in carotenoids, including beta-carotene and lycopene. Plus, it has citrulline, an important amino acid. These compounds may help prevent certain types of cancers, improve heart health and lower inflammation.
Healthy Benefits of Feta Cheese
Eaten in the right portion sizes, feta cheese makes a nutritious addition to this watermelon fruit salad. Feta is packed with nutrients like calcium, vitamin B6 &12, selenium and zinc.
Feta is also lower in fat and calories than many other cheeses often used in salads like cheddar or Parmesan. One ounce of feta has only 74 calories and 6 grams of fat.
Feta also contains probiotics that are good for your gut health. These are the are live, friendly bacteria that can benefit your health.
Health Benefits of Mint
Mint is another powerhouse ingredient to help with digestion. Mint as antiseptic and antibacterial properties that help relieve indigestion and also soothe an upset stomach.
Mint’s strong and refreshing smell may help beat stress and rejuvenate the mind as well. Who knew?
Mint stimulates digestive enzymes, which help facilitate better absorption of nutrients from food. When the body is able to assimilate and absorb nutrients properly, there is better metabolism. A faster metabolism aids weight loss.Food NDTV
So now that you know that there are lots of healthy reasons to enjoy this watermelon fruit salad, it’s time to make it!
Watermelon Fruit Sald with Mint and Feta
- 2 Tbsp. extra-virgin olive oil
- 2 Tbsp. fresh lemon juice
- ¼ tsp. sea salt
- ¼ tsp. ground black pepper
- 1 dash hot pepper sauce like Tabasco® (optional; to taste)
- 3½ cups cubed watermelon
- 2/3 cup crumbled feta cheese about 2½ oz.
- 3 Tbsp. chopped sweet onion like Maui or Vidalia
- 1/3 cup chopped fresh mint leaves
Combine oil, lemon juice, salt, pepper, and hot sauce (if desired) in a medium bowl; whisk to blend. Set aside.
Combine watermelon, cheese, onion, and mint in a large serving bowl.
Drizzle with dressing; toss gently to blend.