Watermelon, Rocket & Mint Salad
I don’t know about you but there is something about being at the beach or in the pool in summer time that makes me crave watermelon. Tucking into a nice wedge of this pink fruit just tastes like summer. It doesn’t have to be eaten by itself. Watermelon, with it’s refreshing taste, makes a great addition to a summer salad.
I was inspired to make this salad after finding out about all the wonderful benefits of watermelon (you can read about those here, or watch my talk here). Turns out that craving you get for watermelon could very well be an evolutionary craving from our body to help protect us from the sun. Now before I go on I’m not saying you don’t need to use sunscreen but some extra protection from within is certainly an added bonus.
There is a phytochemical, (plant chemical), lycopene (a caritoniod) in watermelon that gives it that wonderful deep pink colour that actually helps protect our skin from the damaging effects of UVA and UVB sun damage – sunburn. Now the studies do say that you need to build up this protection, so no better excuse to make this yummy salad. It is super important to include the dressing and nuts as lycopene needs a fat source to be absorbed and transported around our body, so don’t be shy with that olive oil!
The freshness of the mint with the watermelon, creaminess of the cheese (goats or feta) and the crunch from the walnuts makes this salad perfect for warm days. I served mine with a piece of crispy skin Atlantic salmon, it was a match made in heaven.
This salad is super quick and easy to make. Throw it together after a long day at work or take to a gathering to impress your friends.
What do I need?
- 120g Rocket
- 3-4 slices of Watermelon, approx 1cm thick
- 15-20 Snow Peas
- 60g of Walnuts
- 100g of Feta (Goats or Cow)
- 1/4 cup of Mint, roughly chopped
- Olive Oil
Let’s Do This!
1. Cut the rind from your watermelon, then into smaller wedges.
2. Slice the snow peas diagonally.
3. Put the rocket, snow peas, mint in a bowl.
4. Crumble over the feta and toss together til fell combined.
5. Add in the watermelon wedges, lightly toss.
6. Sprinkle over the walnuts and generously dress with olive oil
This salad is perfect by itself or served with a piece of Atlantic salmon, as shown above, or any meat really. It’s gluten free and dairy free if made with the goats feta.