Watermelon, Feta, and Mint Bowl

Ingredients

• 4 cups watermelon (cubed, seedless if possible)

  • Rich in hydration and vitamins A and C; supports healthy skin and immune function.

• 1 cup feta cheese (crumbled)

  • A source of calcium and protein; adds creaminess and a salty balance.

• 1/4 cup fresh mint leaves (chopped)

  • Supports digestion and adds a refreshing flavor.

• 1 tbsp olive oil (extra virgin)

  • Contains heart-healthy monounsaturated fats and antioxidants.

• 1 tbsp balsamic glaze (optional)

  • Adds a tangy-sweet depth and antioxidants.

• 1/4 cup red onion (thinly sliced, optional)

  • Provides a subtle sharpness and contains antioxidants like quercetin.

• Pinch of salt and black pepper (to taste)

  • Enhances flavors without overwhelming the natural sweetness of watermelon.

Optional Additions

• 1/4 cup toasted almonds or pistachios (for crunch and added protein)

• 1/2 cup cucumber (diced, for extra freshness)

• 1 tsp lime zest or juice (for a zesty kick)

Step-by-Step Guide

1. Prepare the Watermelon

   • Slice the watermelon into bite-sized cubes. Remove seeds if necessary.

   • Tip: Chill the watermelon in the fridge for at least an hour before assembling for a refreshing dish.

2. Chop the Mint

   • Wash and pat dry the mint leaves.

   • Chop them finely, but reserve a few whole leaves for garnish.

3. Prepare Optional Ingredients

   • Thinly slice the red onion and soak in cold water for 10 minutes to reduce sharpness (optional).

   • Toast nuts lightly in a dry pan over medium heat for 2-3 minutes if using.

4. Combine Ingredients

   • In a large bowl, gently toss the watermelon cubes, crumbled feta, and chopped mint.

   • If using, add the red onion, nuts, or cucumber at this stage.

5. Season and Dress

   • Drizzle olive oil evenly over the mix.

   • Add a pinch of salt and black pepper.

   • For a tangy touch, drizzle balsamic glaze or squeeze fresh lime juice on top.

6. Garnish and Serve

   • Garnish with reserved mint leaves.

   • Serve immediately as a side dish or a refreshing light meal.

Nutritional Benefits of the Dish

• Hydration: Watermelon is over 90% water, making it perfect for hot days or post-workout recovery.

• Antioxidants: Feta, mint, watermelon, and olive oil provide compounds like lycopene, vitamin E, and polyphenols to fight oxidative stress.

• Balanced Flavors and Textures: Sweet watermelon, salty feta, and refreshing mint create a harmony of flavors with contrasting textures.

• Heart Health: Olive oil, combined with the natural potassium in watermelon, supports healthy blood pressure and cardiovascular health.

Enjoy your vibrant, nutritious Watermelon, Feta, and Mint Bowl!

Photo by Monika Borys on Unsplash