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Watermelon Salad

When it's too hot to cook in the summer or you want something refreshing, make this amazing watermelon salad—it's delicious and healthy!

Health Benefits of Watermelon

  • hydration—one cup of watermelon contains 5 oz of water

  • key nutrients—vitamin A, C and Bs; small amounts of potassium, and magnesium

  • lowers blood pressure, improves circulation and reduces muscle soreness—L-citrulline (particularly in the white rind) improves artery function and muscle oxygenation

  • healthy weight management—watermelon diminishes hunger, makes you feel fuller and reduces the desire to eat for up to 90 minutes

  • digestive support—though not high in fiber, watermelon supports healthy gut function from its prebiotics, which are also tied to healthy immune function, anti-inflammation and positive mood

  • help protect your skin—in addition to vitamins A and C supporting healthy skin, the lycopene in watermelon may also protect against sun damage

Watermelons, especially the seedless ones with bright red flesh, have more lycopene—an antioxidant—than any other fruit or vegetable. Studies have show that lycopene can help curb the risk of cancer and diabetes.

With all these amazing health benefits, it's time to make sure you have watermelon on your grocery list. Remember to look for the seedless ones with bright red flesh to get the full benefits of lycopene. Also, they're much tastier!

Watermelon Salad Recipe


  • 1 1/4-inch chunks seedless watermelon (about 6 pounds)

  • Ripe tomatoes (preferably heirloom) in assorted colors

  • Teaspoon of Balsamic Vinegar

  • Teaspoon coarse kosher salt

  • Tablespoons extra-virgin olive oil

  • Tablespoons chopped assorted fresh herbs (such as dill, basil, and mint)

  • Cups fresh arugula leaves or small watercress sprigs

  • Cup crumbled feta cheese (to taste)

  • 1/2 cup sliced almonds, lightly toasted (or pine nuts)


Step 1 Combine melon and tomatoes in large bowl. Sprinkle with 1 teaspoon balsamic Vinegar let sit 15 minutes. Add 4 tablespoons olive oil, salt and herbs to melon mixture. Season to taste with pepper and more salt, if desired.

Sep 2 Divide arugula or watercress sprigs at the base of the plate. Sprinkle with feta cheese and toasted almonds or pine nuts and serve.

If you like watermelon, you need to try this salad. It's not only great as a meal for yourself, but also try it as a side dish at your next dinner party! So easy, refreshing and delicious!


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