A Picnic Perfect Summer Salad

A Picnic Perfect Summer Salad

As summer heats up, you might be craving time away from a hot kitchen, so you can save sweating for other activities: bike riding, playing with your kids or grandkids, or enjoying live music outdoors. 

While you ditch your long sleeves, see more sun, and perhaps increase your physical activity, staying hydrated is essential for those action-packed days. What better way to do it than with a refreshing nutrient-dense salad that’s simple yet satisfying? 

Watermelon is often a summer favorite thanks to its high water content. Feta delivers a creamy yet light flavor and texture. And, what’s cooler than a crunchy cucumber?

Summer is about opening up schedules, relaxing into a slower pace of life, and enjoying more daylight. That flexibility can carry over to meals, too. After all, who says salads have to be all green all the time?  

Give this watermelon, feta, and cucumber salad a try if the mood strikes. 

A chef’s kiss doesn’t have to hibernate this time of year.

Watermelon Salad with Feta and Cucumber

Serves 4

Prep time: 15 minutes

Estimated Nutrition Analysis (per serving)

Carbs: 13g

Fat: 14g

Protein: 3g

Fiber: 0.7g

Saturated Fat: 3g

Sodium: 202mg

Ingredients

  • 1 mini watermelon, or 4 cups, cubed

  •  2 mini cucumbers, chopped

  •  2 oz feta cheese, crumbled

  •  1 lemon, juiced

  •  4 basil leaves

  •  3 tbsp extra virgin olive oil

  •  ¼ tsp sea salt

Directions

  1. In a large serving bowl, add the watermelon, cucumbers, and basil.

  2. Pour the lemon juice over the salad, drizzle the extra virgin olive oil, and season with sea salt.

  3. Mix to combine. 

  4. Sprinkle feta over the salad and toss again.

  5. Taste and add more seasoning, if desired.

  6. Serve and enjoy.

One Drop coaches’ notes

Play with flavors! Swap out lemon juice for lime or basil for mint.

  • The juice juice of 1 lime adds: fat 0g, saturated fat 0g, carbohydrate 4g, fiber 0.2g, sodium 1mg, protein 0.2g

Optional addition: 

  • 1 tomato, cubed, adds: fat 0.3g, saturated fat 0g, carbohydrate 5g, fiber 2g, sodium 6mg, protein 1g

 

 

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Kim Constantinesco
May 28, 2021

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