Heather

Hi.

I'm Heather, a Registered Dietitian from Vancouver, Canada. Welcome to my blog. I'm so excited to share my favourite recipes and chat about nutrition with you! 

Watermelon, Arugula & Feta Salad

Watermelon, Arugula & Feta Salad

Serves ~4

This one is pretty self-explanatory, so I'll keep it short and sweet! My dinner is thrown-together tonight as I'm trying to savour the last bits of summer! I love love love summer - the sunshine, all the juicy fruit and farmers market finds. This salad is such a good combo of sweet, fresh, and salty - perfect for a warm summer evening.  All of the measurements are approximate, because part of the beauty of the salad is that it's flexible! Use what you have and guesstimate until it looks and tastes right :)

 
Watermelon, Arugula & Feta Salad 1
 

Tools:

  • Large bowl
  • Large knife
  • Whisk and small bowl (for the dressing)
  • Cutting board

Ingredients: 

  • About 8 cups of fresh greens - I used 1/2 butter lettuce and 1/2 arugula
  • 1/4-1/2 medium watermelon (about 4 cups, cubed)
  • Handful of fresh mint leaves
  • ~ 1/4 cup light feta cheese, crumbled
  • A few Tbsp extra virgin olive oil
  • 3-4 Tbsp white balsamic vinegar (don't have white? Use regular, your salad just won't look as pretty!)
  • Pepper, to taste

Instructions:

  1. Wash greens. Spin dry and tear into bite-sized pieces and put into a large serving bowl (or make the salads in individual bowls to serve. Really you can use whatever greens you have on hand, but I love the juicy texture of butter lettuce, and the slightly peppery flavour of the arugula goes really well in this salad.
  2. Sprinkle the fresh mint leaves over the other greens. 
  3. Cut your watermelon into quarters, and then cut 1" slices. Lay each slice flat onto the counter and cut the watermelon into ~1" cubes, removing the peel as you go. You should use a sharp knife for this part - it'll make your life (and your fingers) happier! 
  4. Put the watermelon cubes into the bowl on top of the greens
  5. Crumble the feta and sprinkle over top of the watermelon. 
  6. In a small bowl whisk the olive oil and white balsamic vinegar together with a sprinkle of pepper. 
  7. Pour the dressing over the salad right before you're going to serve/eat it. 
  8. Sprinkle with a bit more pepper and garnish with extra mint leaves if you want to make it pretty. 
  9. As usual, enjoy! :)

Nutrition: 

*Nutrition info per: ~ 2 cups greens, 1 cup watermelon cubes, 1 Tbsp feta, ~ 1 Tbsp dressing.

Watermelon, Arugula and Feta Salad Nutrition Facts

Nutrition Highlights:

  • Watching your sodium? Feta cheese is really high in salt! Look for a lower sodium option of feta, or try swapping it for goat cheese. 

  • Fun watermelon tip...  Watermelon is an amazing cure the morning after having a few too many bevvies. OK, this is not based on real science, but I've tried it out once or twice (you know, on those rare occasions) and it's worth a shot! 

  • One serving of this salad counts as two servings of your veggies and two of your fruits towards your daily total. Boom! (PS... your daily total should be at least 7, if not 10.. and more than half of those should be veggies!).

OK, I think my salad pics are getting a little repetitive and you've heard enough. Now go make yourself a delish bite of summer!

OK, I think my salad pics are getting a little repetitive and you've heard enough. Now go make yourself a delish bite of summer!

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